12 Best Ways to Relieve Menstrual Pain (Dysmenorrhea)

relieve of menstrual pain

Before, during, or after menstruation, women suffer from pain in the lower abdomen, lower back, and hips area. 
These pains are caused by the contractions of the uterus. 
Sometimes, these pains are accompanied by headaches, fatigue, painful cramps, and nausea.
In this post, I will elaborate on natural methods to relieve menstrual pain.

Applying Heat

Place a heating pad to the lower abdomen. 
The heat will cause the constricted blood vessels to dilate and allow a smooth and solid flow of blood out of the uterus. 
A gentle massage of the lower abdomen and inner thighs may encourage the natural movement of the blood and relieve the feeling of pain.

Exercise Can Relieve Menstrual Pain

Practice Relaxation Techniques


Breathing exercises, meditation, yoga, massage, reflexology, Shiatsu, biofeedback, Reiki, hot stones, Tai Chi and also just a warm bath. 

All relaxation techniques have one common goal – to allow our body to relax the muscles that are not in our control, the same muscles that are in the walls of the reproductive organs, which are subconsciously activated by the nervous system.


Although this may be the last thing we want to do during menstruation and we prefer to take advantage of these days not to do any sports because of the pain, exercise can relieve the pain! 
It improves blood circulation and weakens the intensity of the contraction of blood vessels in the uterus during the days of bleeding. 
So come on, put on earphones or take a good friend and go for a walk (not too fast and not too strenuous) of 20-30 minutes. 
If you are less fond of walking, yoga exercises are also great.


Make sure you have a sleeping and waking hour routine. An irregular lifestyle can aggravate pain during menstruation.


Do not expose yourself to cold during menstruation, and avoid swimming.
Also, do not eat cold foods such as ice cream.

Foods That Can Relieve Menstrual Pain

Try to Avoid Junk Food

Consumption of sugar, salt, alcohol, chocolate, and caffeine encourages inflammatory processes in the body and therefore worsen the pain.

Chamomile oil

When there’s pain, a massage can be performed on the lower abdomen, back, and legs using chamomile oil that will soothe the pain.


relieve menstrual pain

Ginger is known to be extremely effective in relieving pain. 
Add half a teaspoon of crushed ginger to a glass of boiling water and drink three times a day. 
It is recommended to start drinking the ginger tea a few days before the menstrual cycle and this will already ease the pain that will come. 

If you really like ginger, you can also put it in pastries or even just eat it as a spice in a vegetable stew or orange soup.
It also adds a lot to the taste and will also ease the pain. 

General information – Ginger root contains antioxidants and has a curative and anti-inflammatory quality.

Ouzo – External Use

Ouzo is a great home remedy for a lot of things, including menstrual cramps.
It is not necessary to drink the ouzo itself, but only to soak a cloth in it and place the cloth on the area that hurts on the abdomen. 


Using cinnamon is also great to relieve pain in the lower abdomen.
Add half a teaspoon of cinnamon to a glass of almond, soy, or rice milk.
Mix well and drink slowly.

You can also add it to tea and drink daily during the menstrual to reduce the pain.


Although dill has a very dominant taste, you should try this home remedy for menstrual cramps.
Cook the dill in a pot with boiling water after rinsing the dill well, filter and drink the water twice a day.

Herbal Medicine

herbal medicine

An herbal formula is built that way so it is customized for the overall condition of the patient and the naturopathic diagnosis. 
The herbs and the effects we wish to achieve by taking them are:

  • Anti-spasmodic herbs and muscle relaxants, that will prevent the sharp contraction of the uterus.
  • Herbs that calm the nervous system, if there is stress or tension on the background.
  • Diuretic herbs, in case the dysmenorrhea is accompanied by fluid retention.
  • Uterine support herbs as a basis for treatment.
  • Hormonal balancing herbs if there is a hormonal imbalance.

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