How To Tvoid Cramps

Cramps affect many people before and during their period. While some people only experience mild cramps, others aren’t quite as lucky. In some cases, the pain from period cramps can be extreme and make a serious dent in your daily life.

If period pain is cramping your style every month, there are steps you can take to gain back control. Here are 10 proven home remedies that may ease your discomfort, and help you get back on track with your busy life.

1. Use a heat patch
   Using a heated patch or wrap on your abdomen can help relax the muscles of your uterus. It’s these muscles that cause period cramps. Heat can also boost circulation in your abdomen, which can reduce pain.

According to a 2004 studyTrusted Source, wearing a heat wrap for cramps is actually more effective than taking an over-the-counter (OTC) pain reliever, like acetaminophen.

Besides being effective at easing pain and cramps, the research also showed that participants who used a heat wrap had less fatigue and mood swings.

You can find abdominal heat patches at your local drugstore and online. They’re super easy to use. Just peel and stick them on your abdomen.

Electric heating pads and hot water bottles aren’t as convenient to use as patches. But they’re good choices if you’re spending some time at home and don’t need to move around much.

2. Massage your tummy with essential oils
   Research suggests that some essential oils can help ease period cramps when massaged onto the abdomen, especially when used in a blend of oils.

Oils that seem to be most effective at reducing period cramps, due to their ability to boost circulation, include:

lavender
sage
rose
marjoram
cinnamon
clove
You can find essential oils online, or at your local health food store. Some drugstores may sell them, too.

Before using essential oils, you’ll want to mix them with a carrier oil, like coconut oil or jojoba oil. Carrier oils work by safely “carrying” the essential oil into your skin, and helping to spread the oil over a large area.

Once your oil mixture is ready to use, rub a few drops between your hands and then give your tummy a gentle massage.

Experts say massaging in a circular motion for just five minutes a day before and during your period may help lessen cramps and boost circulation in your abdomen.

3. Take an OTC pain
   reliever
   According to the American College of Obstetricians and Gynecologists, OTC pain relievers like ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin (Bufferin) are effective treatments for period cramps.

These medications work best if they’re taken at the first sign of cramps or pain.

You can find ibuprofen, naproxen, or aspirin, at any drugstore. Be sure to take only as directed, and talk to your doctor first if you have a history of heart, liver, or kidney problems, or if you have asthma, ulcers, or bleeding disorders.

4. Exercise
   According to a recent studyTrusted Source, low-to-medium intensity aerobic exercise can help reduce pain caused by period cramps.

In this study, scientists found that women who did 30 minutes of aerobic exercise three days a week, for eight weeks, showed significant reductions in period cramps.

To fit an aerobic workout into your schedule, consider biking to work, going for a brisk walk at lunchtime, dancing to your favorite tunes, or playing a sport you enjoy.

5. Soak in a tub
   Soaking in a warm bathtub is another way to surround your pelvic muscles with the warmth they need to relax.

You can enhance the pain-relieving power of a good soak by adding a few drops of essential oils — like lavender, sage, or rose — to your bathwater.

Try to relax in a warm bath for at least 15 minutes to get the most benefits from it.

6. Do yoga
   One studyTrusted Source suggests that, like aerobic exercise, yoga can also be helpful at reducing period cramps.

In this study, experts found that women who participated in a 60-minute yoga class once a week for 12 weeks showed significant reductions in their period pain.

If you’d like to try yoga, look for a class with both a physical component and a relaxation component. Research suggests this combination is most effective at reducing pain from period cramps.