Period Pain
Simple ways to relieve period cramps
Heat, gentle stretches, rest, food and other easy, home-friendly ways to feel better during your period — and when to get help.
Key takeaways
- Heat on your lower tummy is one of the most effective ways to ease cramps.
- Gentle stretches and walking release natural painkillers called endorphins.
- Rest, slow breathing, warm drinks and regular meals all help.
- If home remedies don’t help, a pharmacist or doctor can suggest pain relief.
1. Use heat
Heat on the lower belly relaxes the muscles of the uterus and can ease cramps. Doctors recommend it as one of the first things to try.
- A hot water bottle filled with warm (not boiling) water, wrapped in a towel.
- A heat pad or warm compress for about 15 to 20 minutes at a time.
- A warm bath or shower.
Never put a hot water bottle directly on bare skin or sleep with a very hot one — it can burn.
2. Move gently
Light movement boosts blood flow and releases endorphins, your body’s natural painkillers. Try these slowly, and stop if anything hurts:
- Child’s pose: kneel, sit back on your heels and fold forward, arms stretched out, for 5 slow breaths.
- Cat–cow: on hands and knees, round your back up like a cat, then let it dip gently, 6 times.
- Knees to chest: lie on your back, hug both knees in and rock gently side to side.
- Butterfly stretch: sit with the soles of your feet together and let your knees drop gently outwards.
- A short walk: even 10 to 15 minutes outside can help.
3. Try a gentle massage
Gently massaging your lower tummy and lower back in small circular movements can relax tight muscles and ease pain. A little oil or lotion makes it more comfortable.
4. Rest and breathe
Slow, deep breathing calms your nervous system and can take the edge off cramps. Try breathing in through your nose for 4 counts and out slowly through your mouth for 6 counts, for a few minutes.
Getting enough sleep matters too — tiredness can make pain feel stronger. Rest counts as self-care.
5. What you eat and drink
- Drink plenty of water; warm drinks like ginger tea or jeera water can feel soothing.
- Eat regular meals with fruit, vegetables and whole grains to keep your energy steady.
- Limit very salty foods, which can add to bloating.
- Go easy on strong tea, coffee and fizzy drinks if they make you jittery or bloated.
- Avoid smoking and alcohol, which can make period pain worse.
6. When you need more help
If home remedies aren’t enough, over-the-counter pain relief can help. Ask a pharmacist or doctor which one is right for you, and always follow the pack instructions.
See a doctor if pain is severe, stops you doing your usual activities, gets worse over time, or comes with very heavy bleeding or fever. Painful periods can be treated.
7. FAQs
Sources & further reading
This article is general information, not medical advice. For diagnosis or treatment, please speak to a qualified healthcare professional. In an emergency, call 112.
