Struggling with period cramps? Pain medicine specialist suggests 5 simple home remedies

Menstrual cramps are far more than a mild discomfort for many women. From throbbing lower abdominal pain to backaches, fatigue and nausea, period cramps can disrupt daily routines, work productivity and emotional well-being. While painkillers often offer quick relief, they are not always the ideal long-term solution.

According to Dr Kunal Sood, anaesthesiologist and interventional pain medicine physician, understanding why period pain happens can help women manage it more naturally. In a recent Instagram video, Dr Sood explained that small, consistent lifestyle and home-based remedies can significantly reduce menstrual pain by calming inflammation, relaxing muscles and improving circulation.

Why period cramps happen in the first place

During menstruation, the body releases hormone-like chemicals called prostaglandins. These chemicals cause the uterus to contract in order to shed its lining.

• Higher prostaglandin levels = stronger uterine contractions
• Strong contractions reduce blood flow to the uterus, leading to pain and cramping
• This is why some women experience mild discomfort, while others suffer intense pain, nausea, headaches or even dizziness

Understanding this process helps explain why remedies that improve blood flow, reduce inflammation and relax muscles can be so effective.

5 simple home remedies that can help relieve menstrual pain

1. Heat therapy: Simple but powerful

Applying heat to the lower abdomen or lower back can provide fast relief. According to Dr Sood, heat relaxes uterine muscles and improves blood circulation, which reduces cramping.

• Use a heating pad or hot water bottle for 15–30 minutes
• Warm baths can also relax muscles and calm the nervous system
• Research shows heat therapy can be as effective as some pain medications for menstrual cramps

2. Herbal teas that gently reduce pain

Warm herbal teas are more than comfort drinks. Certain herbs contain anti-inflammatory and muscle-relaxing compounds.

Best options include:

• Ginger tea: Helps reduce inflammation and pain intensity
• Chamomile tea: Calms muscles and reduces stress
• Fennel tea: Helps ease uterine contractions and bloating

Dr Sood highlights that ginger, in particular, has shown results comparable to common pain-relief medications, without harsh side effects.

3. Magnesium and vitamin B1 for muscle relaxation

Certain nutrients play a key role in managing menstrual pain:

• Magnesium: Helps relax muscles and reduce cramps
• Vitamin B1 (Thiamine): Supports nerve function and energy balance

Studies suggest that regular intake of these nutrients may reduce both the severity and duration of menstrual pain. These can be taken through diet or supplements, but medical advice is recommended before starting supplementation.

4. Omega-3 fatty acids to fight inflammation

Omega-3s are known for their anti-inflammatory properties and may help reduce uterine inflammation during periods.

Good sources include:

• Fatty fish like salmon and sardines
• Flaxseeds and chia seeds
• Walnuts

Dr Sood also notes that omega-3s may help stabilise mood during menstruation, offering both physical and emotional relief.

5. Gentle movement instead of complete rest

While resting is important, complete inactivity can sometimes worsen cramps. Light physical activity improves blood circulation and releases endorphins, the body’s natural painkillers.

Try:

• Gentle stretching
• Short walks
• Yoga poses like child’s pose or cat-cow

Even 10–15 minutes of movement can help ease pain and improve mood.

Additional lifestyle tips to prevent severe cramps

• Stay hydrated to reduce bloating and muscle tension
• Reduce caffeine and salty foods before and during periods
• Maintain a balanced diet rich in fruits, vegetables and whole grains
• Get enough sleep to regulate hormones

When to seek medical help

While period pain is common, severe or worsening cramps could signal underlying conditions like endometriosis, fibroids or PCOS. Consult a doctor if:

• Pain interferes with daily activities
• Cramps do not improve with home remedies
• Periods are unusually heavy or irregular

Disclaimer

The tips and suggestions mentioned in this article are for general information purposes only and should not be considered medical advice. Always consult your doctor or a qualified healthcare professional before starting supplements, fitness routines or dietary changes.