Natural Period Pain Relief: How to Reduce Cramps

Cramps, bloating, back pain, menstrual fatigue, headaches… period pains are no joke. And with as many as 3 in 4 women experiencing PMS symptoms at some point in their life, these menstrual pains and discomfort impact more than not.

To help you find period pain relief, here are a few of our favorite ways to, naturally:

Super herbs and functional super food plants

Menstruating means we’re losing key nutrients in our blood each month, and you might need more than just your meals – especially if it’s a heavy flow – to make up the missing vitamins and minerals. Check out our blog with REBBL on the best super plants and herbs for your period.

herbal tea poured into glass mug

Herbal Teas

Chamomile Tea

The antioxidants in chamomile tea help calm abdominal discomfort, ease menstrual cramps and lessen PMS mood swings. Chamomile tea also acts as a hormone balancer, which will help lead to more regular cycles.

Dong Quai Tea

Dong Quai has been traditionally used in Asia for at least two centuries. This ancient herb can help manage menstrual cramps by regulating uterine contractions into a healthier cycle and aiding in relaxing.


Various minerals and vitamins have been found to help stop period pain. As Courtney Mayszak, RDN, LDN, Lead Dietitian at De Lune found after years of research, when combined with a balanced, healthy diet, “nutritional and herbal supplements can be a safe and effective way of managing period cramps that’s nearly devoid of side effects…”. Here are few great supplements to play with:

Complete B Vitamin with B1, B6, and B12


Boost oxygen flow throughout the body’s muscles – even the uterus’s muscle! Take a supplement as zinc can help relieve menstrual cramps and back aches.


A powerful anti-inflammatory (and sister to one of our favorite superfoods, turmeric), ginger has been proven to reduce menstrual symptoms. Studies have even found ginger to be as effective as ibuprofen for easing inflammatory pain.

oils and pipette

Essential Oils

Lavender Oil

Rubbing and smelling lavender oil has been shown to reduce tension, stress, and cramping. As with all essential oils, be sure to add to a carrier oil, such as coconut oil or sunflower oil, before massaging onto your skin.

Clary Sage Oil

Clary Sage is thought to alleviate physical and emotional PMS symptoms by reducing mood swings and stress, and by relaxing the muscles that cause cramps.

woman doing yoga

Yoga Poses

Yoga practice can offer benefits to both physical and mental PMS problems. Check out our favourite yoga poses to help ease pain.

If you’ve tried yoga before and it’s not quite for you, check out these 5 alternative exercises to try while menstruating.

Heating pads or hot water bottles

Heating pads and hot water bottles can be a glorious way to help your body circulate blood, thus alleviating cramps. We prefer reusable heating pads, but there are many alternatives for on-the-go relief.

PMS and other period pains can be a pain. Luckily there are some natural relief alternatives for cramps and other menstrual symptoms. What is your go-to? Let us know in the comments below or on Instagram and Twitter: @Natracare.

Have a natural period!

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9 thoughts on “Natural Period Pain Relief: How to Reduce Cramps

  1. Eden said:

    The good news is if you can improve your diet, manage stress and take some of the suggested natural remedies, you can greatly learn how to reduce PMS symptoms and get rid of period cramps.

  2. S Ortiz said:

    Only in the last 5 years has my mind been opened and I have found what I eat has an impact on my symptoms each month. Like cramps! Essential oils also help me massively particularly with moods.

    • Natracare said:

      Yea, it is amazing all the things which can impact the menstrual cycle! Which essential oils do you use?

      • Isabella said:

        Lavender and Tea Tree work great!

  3. Stephanie said:

    I have severe menstrual cramps everyday for a month now I’ve taken ibuprofen everyday and that barely works. My cramps are severe at night lately and I drank chamomile tea and was instant relief I’ve even tried cbd salve and it did mask the pain but not as quick as the tea.

  4. Isabella said:

    I have to use Midol. It is good for kids and adults and it works fir 6 hours. 2 pills can go a long way!