How can I relieve period cramps?

Bottom linePeriod cramps respond best to NSAIDs like ibuprofen or naproxen taken at the first sign (they cut the prostaglandins causing cramps), plus heat on the lower abdomen, gentle exercise, hydration, and rest; hormonal birth control can help longer term. See a doctor if cramps don't respond to NSAIDs and heat, are severe or worsening, or come with heavy bleeding or pain during sex.

Most period cramps respond well to a few simple, evidence-backed measures. The key is starting early, ideally at the first sign of cramps.

What works best

• NSAIDs (ibuprofen, naproxen) - the most effective option, because they reduce the prostaglandins that cause cramps. Take at the first twinge, with food.
• Heat - a hot water bottle or heat patch on your lower abdomen is genuinely effective
• Gentle exercise - walking, stretching, or yoga can ease pain
• Rest and sleep

Also worth trying

• Staying hydrated and limiting salt to reduce bloating
• Magnesium and some other supplements (modest evidence)
• A TENS machine for some people
• Hormonal birth control can reduce cramps over the longer term

What to be careful with

NSAIDs aren't for everyone (for example, with stomach ulcers or certain conditions), so check if unsure.

When to see a doctor

• Cramps that don't respond to NSAIDs and heat
• Pain that's severe, worsening, or disrupts daily life
• Pain with heavy bleeding, pain during sex, or bowel symptoms

Persistent or escalating pain can signal endometriosis and deserves evaluation.

See what causes period cramps and track pain in Femora.

Femora helps you log what relief methods work best for your cramps over time.