Menstrual cramps affect many women each month. They can disrupt daily life and lead to discomfort.
Fortunately, there are natural remedies that can help alleviate this pain. Embracing all-natural solutions can provide relief without the side effects of medication.
In this article, we will explore effective natural remedies for menstrual cramps. From abdominal massage and herbal remedies to lifestyle adjustments, discover how to manage your symptoms naturally.
Dysmenorrhea is a gynecological medical condition of pain during menstruation that interferes with daily activities. You may say, “My menstrual cramps don’t interfere with my daily activities because I take four Midol three times a day.” Many people think that because non-steroidal anti-inflammatory drugs (NSAIDS) can be purchased over the counter, they aren’t harmful, so they think more is better. Not so. A study published in the European Journal of Clinical Pharmacology concluded that simultaneous use of two or more NSAIDs was associated with an excess risk of adverse effects, such as hepatic (liver) injury, acute renal (kidney) failure, and gastrointestinal bleeding. Is it worth it? I prefer to find the source of the pain, instead of blocking the body’s messages that something is wrong, and risk doing damage to your lovely organs. Taking painkillers is like cutting the wires to your car’s engine warning light. You may not see the warning anymore, but the problem is still there.
Periods shouldn’t be painful. Many women accept the idea that painful periods are normal; they may be common, but not natural (as in the way nature intended). There are many reasons for painful periods. Understanding the cause is essential. This helps rule out serious issues that may need medical attention. Fibroids, endometriosis, malpositioned uterus, hormonal imbalance, sitting too much, pelvic congestion, and an inflammatory diet are just a few causes of painful periods.
As a manual therapist specializing in reproductive and digestive health, I offer a range of bodywork services. I hold dual certifications in abdominal massage and have completed my training in Visceral Manipulation™. I often combine several techniques depending on what your body needs in the moment.
Natural Remedies for Menstrual Cramps
Abdominal Womb Massage is an external, non-invasive approach to repositioning the uterus and restoring blood, lymph, and chi flow. Many times, menstrual cramps can be caused by a mal-positioned uterus. The uterus should be able to move slightly in several directions; the issue is when it doesn’t move. The uterus must be mobile for proper physiological function. When the uterus is fixed in one position, fibrosis of the ligaments can occur, resulting in impaired local circulation. When circulation is impaired, cells do not receive proper nutrients (oxygen), and acidity, pain, and cell death will follow (read more here). The uterus may be restricted in several positions. Retroflexion (tipped back and flexed) is just one example. In this study, severe menstrual pain was more prevalent with flexion ≥210° (77.7%) (source). In the image on the left, you can see a retroflexed uterus pressing up against the rectum. In this case, the uterus has to twist and turn violently to clear indurated blood from the uterine lining. This is where abdominal massage can help. Arvigo™, Visceral Manipulation™, and Chi Nei Tsang all have techniques for a “tipped” uterus. I’ve learned all of those techniques and have developed a self-care program for uterine health. After 26 years of experience in abdominal massage, I have created an online class. This class will teach you self-abdominal massage techniques. You can use these techniques to address and reduce painful periods, whether they are caused by congestion or spasms. The self-care massage that you will learn in my online class can also help reposition a tipped or tilted uterus, restoring it to the natural position.
Pelvic Alignment: The uterus connects to the pelvis and sacrum through ligaments. Therefore, the alignment of the pelvis and sacrum can impact the position of the uterus and the health of the pelvic floor. In a restorative exercise session, you will learn exercises that help release tension in your pelvis. You will also develop body awareness to restore strength to your pelvic floor. Many women have significantly reduced their menstrual cramps just by doing restorative exercise. I also incorporate restorative exercises into my Womb Care course.
Herbal Medicine for Women. Herbal medicine has been used for centuries as a natural remedy for menstrual cramps and other health issues. Certain herbs may help with dysmenorrhea, depending on its type. These herbs can have antispasmodic, analgesic, and anodyne properties. They may also be astringent and act as uterine tonics.
As a Certified Women’s Herbal Educator, I incorporate herbal remedies for menstrual cramps and heavy periods, along with nutritional support for reproductive health, into my Womb Care course,
I tried the following Ayurvedic remedy for menstrual cramps a while back, and it worked like a charm. This remedy isn’t specific to any one dosha, so it’s considered universal. Roast one teaspoon of cumin seeds in an ungreased pan until they smell pungent (be careful not to burn them; it will only take a few minutes). When cooled, chew them slowly and follow with one tablespoon of aloe vera juice. That’s it, it’s that simple.
Cumin is a stimulant, antispasmodic, mildly antimicrobial, and carminative (soothing to the gut wall, eases griping pains, and reduces the production of gas in the digestive tract). Cumin also stimulates agni (digestive fire). Cumin has a relaxing effect, and its antispasmodic properties help reduce menstrual cramps.
Aloe Vera juice is an excellent tonic for the spleen, liver, blood, and female reproductive system. It helps to reduce Pitta. Make sure you get a good brand that’s meant for internal use- I use Lily of the Desert whole leaf certified organic. Precaution: Do not use in pregnancy
The typical dose of Aloe Vera is 2 ounces in water, taken once a day, for 10 days prior to your period. If your stools become loose, reduce the dose.
I also find walking helps to reduce cramps. Walking for uterine health.
Back pain with your menstrual cramps? This is my favorite Restorative Exercise for menstrual back pain.
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Learn more about Abdominal Therapy Specialist, Barbara Horsley
Author: Barbara Horsley has more than 26 years of experience as a licensed massage therapist. She specializes in abdominal massage and Visceral Manipulation™ and is an NCBTMB-approved educator. In addition to being certified in abdominal massage, she also studied biomechanics and restorative exercise. She is also a Certified Women’s Herbal Educator and a graduate of the IWHI Perimenopause & Menopause Certificate Program.