Dysmenorrhea also known as menstrual pain is a common menstrual challenge that is faced by women during their monthly period. Many women dread the thought of their monthly period coming as it signifies a time of pain and discomfort.
Dysmenorrhea can be primary or secondary. Primary dysmenorrhea is characterized by lower abdominal cramps and pain radiating to thighs and back. It is triggered by uterine contractions caused by the increase in Prostaglandin during the luteal phase. Secondary dysmenorrhea is linked to certain pelvic conditions like endometriosis and pelvic inflammation disease (PID) (Naveed et, al. 2013)
If you are one of those that do not like to be taking pain meds all the time during this time, let us explore some of the natural ways you may employ to ease the pain.
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1. Use a heat compress
No woman who suffers from menstrual pain can deny the relief that a little heat brings to a crampy lower abdomen. The heat helps relax the uterine muscles easing the pain in the process. You can apply heat to your lower back and abdomen using a hot water bottle, a heat pad or a heat patch for when you are on the road. The heat therapy gives quite a quick relief within minutes and one thing to be careful of is that the water bottle is fully secured to avoid burns.
2. Drinking enough water
I for one have experienced the effectiveness of this remedy on myself. Drinking enough water even pre-period helps me to deal with headaches as well as reducing the intensity of the cramps. For some drinking enough water eases bloating associated with intensifying menstrual pain. I know that at times drinking water may be a challenge during that time but eating water abundant fruits and vegetables and taking more fluids may help with hydration.
3. Taking herbal teas
Herbs like ginger, chamomile, cinnamon, fennel and peppermint are known to ease menstrual pain and these are mostly taken as teas. These herbs act differently with cinnamon being anti-inflammatory, fennel is anti-uterine spasmic agent and peppermint relaxes the muscles. One thing to note here is that the effectiveness of these herbs is determined partly by timing whereby you have to take them a few days prior to the onset of your menstrual period.
Personally I have used a herb called wormwood to ease pain and it has been quite effective especially if I take it 3 to 5 days before the onset of my period (Disclaimer: Always consult a healthcare expert when wanting to try new remedies).
4. Practicing yoga
Yoga helps you to relax the pelvic muscles and according to a study by Rakhshaee, 2011, yoga is a safe treatment for primary dysmenorrhea as it reduces the severity and duration of the condition. In the study, some of the poses used in the study are Cobra, Cat, and Fish Poses.
5. Exercise
We all know that physical exercise during this period may not be what most us women will even be willing to indulge in but light exercise of gentle movement helps ease dysmenorrhea as it aids in the release of endorphins that act as natural painkillers.
Some of the light movement activities you may do are taking a short walk, pilates and some gentle stretches and a little bedroom action can also help ease the pain. Just make sure you do not over do it.
6. Massage
A soft massage in circular motions in the lower back and abdomen may help ease menstrual pain. According to Suazini and Humaeroh, 2024 , back massage reduces the intensity of primary dysmenorrhea with some of the massage types used being rolling, walking and stroking.
7. Getting enough sleep
Now ladies we all can agree that sleeping is one of the most favorite activities during the menstrual period. Good news is that it is actually recommended that we get enough sleep.
Sleep quality influences the intensity of dysmenorrhea (Jeong et, al. 2023), so it is recommended that you sleep well during your period to reduce the intensity of dysmenorrhea. To ensure good sleep quality, you must practice good sleep hygiene practices like sleeping on time, limiting screen time before bedtime as well as caffeine intake.
8. Stress reduction
Stress is a good friend of intense dysmenorrhea because it tenses the muscles making the pain worse. According to a research by Azizah et, al. 2024, on adolescent girls, stress intensifies dysmenorrhea. This implies that you need to keep your stress levels in check prior to and during your menstrual period.
Practice stress reducing activities like journaling, meditation and listening to music and other activities that may reduce stress for you.
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9. Having a healthy diet
We can never overestimate the importance of having a healthy diet during this period. Eat foods that are anti-inflammatory in nature as well as foods that are rich in magnesium for muscle relaxation. Some of the healthier foods to incorporate in your diet are nuts, seeds, fatty fish, vegetables and fruits. For magnesium intake, dark chocolate, avocado and spinach will do the trick.
Make sure to avoid very sugary foods and heavily processed foods.
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Important Tips
- Track your menstrual cycle so that you will be able to apply some of the remedies on time for better results
- If you do not get to see any changes after applying these remedies, you might need to seek professional help especially if the pain becomes more severe, you experience fainting, excessive vomiting and bleeding.
Sources
- Naveed S., et al. (2013) Evaluation of Menstrual Problems among Females of Karachi and Awareness about Amenorrhea, Dysmenorrhea and Menorrhagia. International Journal of Public Health and Human Rights ISSN: 2277-6052, E-ISSN: 2277-6060
- Rakhshaee Z, Effect of Three Yoga Poses (Cobra, Cat and Fish Poses) in Women with Primary Dysmenorrhea: A Randomized Clinical Trial, Journal of Pediatric and Adolescent Gynecology, 2011; 24, 192-196
- Suazini, E.S., & Humaeroh, L. (2024). The Effects of Back Massage on Dysmenorrhoea in Adolescents. Jurnal Kebidanan dan Kesehatan Tradisional, 9(1), 55-63. https://doi.org/10.37341/jkkt.v9i1.674
- Jeong et al. (2023), Effects of sleep pattern, duration, and quality on premenstrual syndrome and primary dysmenorrhea in Korean high school girls BMC Women’s Health 23:456. https://doi.org/10.1186/s12905-023-02600-z
- Hanif Azizah, Nurlailis Saadah, Rahayu Sumaningsih, Heru Santoso Wahito Nugroho, “The Impact of Stress on Dysmenorrhea Among Adolescent Girls: A Cross-Sectional Study at Junior High School 1 Ngariboyo”, International Journal of Advanced Health Science and Technology, vol. 4, no. 3, pp. 127-132, June. 2024
Written by:
Laura Mlambo
Medically Reviewed by:
This article was reviewed by the OhHealthWorld Editorial Review Team using credible health resources and public health guidance to ensure accuracy and clarity for readers. Information is intended to support general wellness education and should not replace advice from a qualified healthcare professional.
Last Updated:
18 May 2026
