8 Home Remedies to Relieve Menstrual Cramps

Menstrual cramps are the worst nightmares for every woman. The pain can be so bad that it interferes with your daily activities and makes it difficult to get a good night's sleep. Fortunately, you can do a few things to ease the pain, including some of the home remedies listed below.

8 Home Remedies For Menstrual Pain Relieve

1. Yoga

For many women, yoga is a go-to method for relieving menstrual cramps. The practice can help ease pain in the lower back and abdomen, improve circulation, and increase relaxation. While several different yoga poses can be beneficial for menstrual cramps, some of the most effective include −

Bridge Pose − This pose helps to strengthen the back and buttocks while also opening up the chest and shoulders to relieve tension in the lower back and hips.

Paschimottanasana − A seated forward bend, Paschimottanasana stretches the spine, shoulders, and hamstrings to relieve pain in the lower back and hips, as well as improve circulation.

Baddha Konasana − Also known as butterfly pose, Baddha Konasana opens up the hips and groin area to stretch and release tightness in the inner thighs and hips.

2. Topical Heat Application

Applying heat to the lower abdomen can help relax the muscles and ease the pain of menstrual cramps. It can also help reduce inflammation. Try placing a heating pad on your stomach or lower back for 10-15 minutes. You can do this several times throughout the day as needed.

3. Nonsteroidal Anti-Inflammatory (NSAID) Medication

Nonsteroidal anti-inflammatory drugs (NSAIDs) are a class of medication that can be used to relieve pain and inflammation. They are commonly used to relieve menstrual cramps. NSAIDs work by blocking the production of prostaglandins, hormones that play a role in pain and inflammation.

Many different types of NSAIDs are available, including over-the-counter options like ibuprofen and naproxen. Prescription options like celecoxib and diclofenac. Some women find relief with a kind of NSAID, while others may need to try several before finding one that works for them.

NSAIDs are generally considered safe but can cause side effects like stomach upset, diarrhea, and headache. It's essential to take them as directed and not exceed the recommended dosage. Talk to your doctor about other options if you're experiencing side effects or your cramps aren't improving with NSAID treatment.

4. Acupuncture

Acupuncture is an age-old Chinese practice that involves Inserting thin needles into the skin at specific points on the body. It is said to stimulate the nervous system and promote natural healing.

Recent studies have shown that acupuncture can effectively treat menstrual cramps. One study found that acupuncture relieved pain in 70% of women who received treatment.

The primary function of acupuncture is to stimulate the release of endorphins- our body's natural painkillers.

If you suffer from menstrual cramps, acupuncture may be worth trying. Talk to your doctor or acupuncturist about whether this treatment is proper for you.

5. Herbal Tea

There are a variety of herbal teas that can help relieve menstrual cramps. Some of the most common and effective herbs for this purpose include chamomile, ginger, lavender, and peppermint.

Chamomile tea is known for its calming and relaxing properties, which can help relieve the pain of cramps. Ginger tea is another popular choice for relieving menstrual cramps, as it can help to reduce inflammation and ease the pain.

Lavender tea is also thought to help relieve cramps, as it has both soothing and anti-inflammatory properties. Peppermint tea is another good option for menstrual cramps, as it can help relieve pain and nausea associated with the condition.

6. Dietary Magnesium

Dietary magnesium can help relieve menstrual cramps. Magnesium is a mineral involved in over 300 biochemical reactions in the body, including muscle contraction and relaxation; when levels are low, muscle tension increases, which can lead to cramping.

So how do you get more magnesium? The best way is through food sources like dark leafy greens, pumpkin seeds, yogurt, bananas, and avocados. You can also take a supplement, but talk to your doctor first to ensure it's right for you.

7. Massage With Essential Oils

One can use several essential oils to massage the abdomen to help relieve menstrual cramps. Some of these oils include clary sage, lavender, and marjoram.

Clary sage oil is particularly effective in helping to relax the uterine muscles and reduce cramping. Lavender oil can also help to ease tension and pain. Marjoram oil is another option to help soothe the muscles and reduce inflammation.

To use essential oils for massaging the abdomen −

• Add a few drops of the chosen oil to a carrier oil such as jojoba or almond oil.

• Apply the mixture to the lower abdomen and massage in a clockwise direction.

• It can do several times per day during menstruation.

8. Aerobic Exercise

Aerobic exercise, also known as cardio, can help to relieve menstrual cramps. This type of exercise increases your heart rate and makes you sweat, which can help release endorphins, the body's natural painkillers. It is also helpful in improving circulation and reducing inflammation. If you don't normally exercise, start slowly and build up gradually. All you have to do is at least 30 minutes of aerobic exercise three-four times a week.

Talk to your doctor about other options if you're experiencing side effects or your cramps aren't improving with these home remedies.