For many women, their bleeding time each month can be a painful experience. For thousands of years women have come up for a variety of reasons why this is happening to them, and the pain can vary from woman to woman. For some women, the pain is debilitating. In this, article we’ll discuss the causes of painful menstrual cramps and some natural ways to decrease the pain including herbs such as evening primrose and dong quai; and self-care such as self fertility massage and fertility yoga.
Painful menstruation is known as dysmenorrhea which literally means “difficult menstruation”. Each month when the uterine lining sheds as menstruation, the uterus must contract. In women with dysmenorrhea the contractions are very painful. The uterus may even spasm. Pain can be localized to the lower abdomen, but it can also be in the lower back, in the vulva, as well as radiating down the thighs. This wave-like pain is often accompanied by headache, dizziness, nausea, vomiting, and diarrhea. The pain can begin up to 24 hours before menses begins and usually lasts for the first 48 hours once menses begins. In some women the pain may last up to 72 hours once menses begins.
Painful menstruation is one of the leading causes for women to miss work. This type of regular monthly pain also makes painful menstruation one of the leading reasons for regular use of NSAID’s (nonsteroidal anti-inflammatory drugs).
If you have extremely painful menstruation it is important to talk to your doctor about this. It is important to rule out if what you are experiencing is actual Primary Dysmenorrhea, or Secondary Dysmenorrhea. Primary means that it is the first issue, whereas secondary means there is another health issue causing or contributing to the painful menstruation. For example; Secondary Dysmenorrhea is often caused by endometriosis, ovarian cysts, or uterine fibroids. There may also be other factors that are causing pain that may also need to be ruled out, such as IBS, constipation, UTI, etc. If you know that you have other fertility issues that are the underlying cause of your menstrual pain, it is important to address those issues as well. While it is always easier to treat pain acutely (when it is happening) rather than address the root cause, it is very important to find out what is causing the pain in your body.
What Causes Painful Menstrual Cramps?
In the ’70s, studies began to come out that showed a link to why women experience painful menstrual cramps. Scientists discovered that women with menstrual cramps had high levels of prostaglandin F2 alpha (PGF2). Prostaglandin F2 alpha is made by the uterus to stop progesterone production when there has been no implantation at the end of the menstrual cycle. Women with Dysmenorhea have been shown to produce 7 times more prostaglandin F2 alpha than women who do not. When the prostaglandin F2 alpha is released into the blood stream in high levels, it causes the uterus to spasm. This also creates a state of inflammation because PGF2 is a known inflammatory chemical in the body. Uterine cramping and inflammation are the cause of the pain. Scientists still do not know why the body produces more PGF2 in women with painful menstrual cramps.
Natural Ways to Decrease Menstrual Cramp Pain
I will share with you some natural remedies to help treat menstrual cramping when it is happening, but also remedies and mind/body practices to consider long term to help relieve your menstrual cramp pain forever!
Nutritional Considerations First!
That’s right, getting adequate nutrition every day should be top priority! Considering that Dysmenorrhea is an inflammatory state in the body, it is important to avoid foods that increase the inflammation response. High glycemic foods are known to increase the levels of inflammatory chemicals in the body, including PGF2. When looked at holistically, doctors, naturopaths, and herbalists agree that an anti-inflammatory diet is important.
- Avoid refined carbohydrates. Stick to whole grains like oats, millet, brown rice, quinoa, etc. Eat only 3 servings of grains at most a day.
Eliminate sugary foods and processed sugar. Choose very limited amounts of honey or agave. Choose Stevia as a sweetener when possible.
Consider eliminating dairy. Dairy products are congesting to the body and many doctors have seen a reduction in menstrual cramp pain in women who eliminated dairy products. If you choose dairy, try to purchase organic or organic raw dairy only, in order to avoid added hormones.
Reduce red meat and egg yolk consumption to at most 2-3 times a week. This is because both red meat and egg yolk are high in arachidonic acid (AA). This has been found to increase cellular inflammation in some people. To find out if you are sensitive to AA, eliminate red meat and egg yolks for a month. Reintroduce it and see if your symptoms come back. Choose organic free-range meats and eggs when possible to avoid added hormones.
Eat a lot of fresh fruits and vegetables!
Important Nutritional Supplements
- Whole Food Multivitamin
Be sure to take a good whole food prenatal multivitamin. This will help you to maintain adequate nutrition. Many of do not consume enough fresh foods because of our food system; therefore, our nutritional levels are lacking what our bodies need each day to function properly.
Vitamin A
Be sure to get enough Vit. A through a natural whole food source (cod liver oil) or beta-carotene (carrots). This will help to keep estrogen levels regulated.
Magnesium
Magnesium helps to relax smooth muscle tissue. It has been shown to reduce menstrual cramping greatly. Magnesium deficiency is a leading cause of menstrual cramps.
Omega 6
Are you getting enough Omega-6 fatty acids? Both Borage oil and Evening Primrose Oil are high in Omega-6 fatty acids. Omega-6 fats can assist fertility by improving reproductive cell structure, decrease risk of inflammation, and improve the condition of organs in the body. Borage and EPO tone the uterus. Honestly, it is best to take a complete essential fatty acid supplement. This will help you to get a wide variety of EFA’s!
Herbal Support for Dysmenorrhea
When considering using herbs for painful menstrual cramps, we have to consider how herbs work in the body. As an herbalist, I use different herbs for different actions and/or outcomes. You have to consider the therapeutic goal of the treatment. Menstrual cramps have more involved with them than just pain. While some women have heavy bleeding with their painful period, others have a sense of stagnation, a boggy uterus with a very scant period; yet both of these can fall under a diagnosis of Dysmenorrhea. You must also consider hormonal balance, nutrition, digestion, mental/emotional state, and pain level. Below, I have broken the herbs up into sub-groups so that you can see herbs that are specific for important actions when experiencing painful menstruation.
If you are considering a more natural approach to reducing menstrual cramp,s please consider talking to a naturopathic doctor or herbalist in your area to see which herbal formulations are right for you.
Pain Relief & Cramp Relaxing Herbs
Note: none of these herbs should be used during pregnancy, unless directed to do so under the care of a qualified health care practitioner skilled in the use of herbal remedies.
Cramp Bark & Black Haw: These are probably the most effective herbs for reducing uterine spasm and cramping. These sister herbs bring relief of pain and muscle spasm in the uterus. Cramp bark and Black haw have been shown safe for use for several days prior to onset on menses in anticipation and prevention of painful cramps. I can attest to these plants wonderful pain-relieving action. I personally feel these herbs are one of the best herbs to have on hand at all times for any sort of menstrual pain; I prefer it over NSAIDs. There is also no risk of liver damage from this herb like there are with NSAID use.
Black Cohosh: This plant is very anti-inflammatory and wonderful at reducing spasm in both the smooth muscles, but also the skeletal muscles associated with pain that radiates to the lower back and down the thighs.
Dong Quai: Dong Quai is popular for women with absent period, but it has other beneficial actions. It helps to reduce menstrual cramps in women with a boggy, heavy-feeling uterus due to stagnation, poor circulation and scant blood flow during menstruation. Dong Quai acts on the circulatory system and lymphatic system, reducing tissue congestion. It has both analgesic and anti-inflammatory properties. It is also very relaxing to the nervous system, which may be helpful to those with anxiety or tension during PMS and menstruation. Interestingly, this herb has been shown to first stimulate the uterus and then go on to relax it. Dong Quai is also a wonderful hormonal balancing herb, used since the 16th century for the female reproductive system. Note: This herb is best not used during menstruation for women with heavy bleeding.
Wild Yam: Wild Yam has a wonderful action on smooth muscle tissue, reducing muscle spasm of the uterus, fallopian tubes, and ovaries, aiding in painful menstruation and chronic pelvic pain. Wild Yam helps the uterus to work more efficiently during menses. This uterine support allows for proper function of the uterus while working to prevent uterine cramping or spasm. This herb has a wonderful action on the ovaries, toning them and aiding in ovarian cyst pain.
Digestive Upset with Inflammation
Ginger: If you experience nausea, vomiting or diarrhea due to painful cramping and hormonal changes, ginger is one of the best herbs to soothe the stomach. It is also anti-inflammatory. Also see Chamomile.
Anxiety, Nervous Tension, Irritability with Menstrual Cramps
Chamomile: This sweet little flower is both anti-inflammatory and antispasmodic. It is also helpful for women with digestive constipation contributing to pain. Because this herb is also a nervine and mild sedative it may help to reduce stress, relax the nervous system and induce a restful state in the body. This can be very useful when experiencing menstrual cramping accompanied by anxiety and irritability. Chamomile is best sipped as a tea during menstruation.
Motherwort: Very effective at reducing uterine muscle spasm, cramping and improving uterine tone. It is also a wonderful mild sedative, aids in insomnia, headache and dizziness. It is a specific remedy for heart palpitations, stress, and anxiety associated with pelvic pain.
Dong Quai is also in this category.
Severe Cramping and Pain
Jamaican Dogwood: This herb combines well with Cramp Bark or Black Haw. It is important to seek the guidance of a qualified herbalist, midwife or naturopathic doctor if you are considering this herb for pain. Never self-prescribe this herb. This herb is extremely antispasmodic and analgesic. It is traditionally used for all neuralgic and muscular cramps and spasm. This is an herb that is often relied on by herbalists for women who have unrelenting pain disturbing daily life activities because of debilitating pain. I wanted all of you to know that there are natural options for extreme dysmenorrhea, Jamaican Dogwood may be a good option for women who have lost all hope, or where other remedies have failed.
Aromatherapy Support for Painful Menstrual Cramps
Essential Oil Massage blends or hot compress are another form of pain relief for menstrual cramps. Below are some of the best essential oils for painful cramps.
German Chamomile (Matricaria chamomilla, Matricaria recutita)
German chamomile is best known for its ability to reduce inflammation. This oil is a deep blue in color due to the presence of azulene. It also has some pain reducing effects, promotes calming of the nerves and reduces anger, irritability, and depression.
Sweet Marjoram (Origanum marjorana, Marjorana hortensis)
This is a great oil for menstrual cramps. Reduces pain on all levels. Great to use with a hot compress on the abdomen when experiencing menstrual cramps.
Sweet Fennel (Foeniculum vulgare, Foeniculum officinale, Anthum foeniculum)
Helps to regulate the menstrual cycle, may help reduce hormone fluctuation. It is also aids in reducing muscle spasm.
* Do not use if you have epilepsy.
Video: How to Make an Oil Blend for Menstrual Cramps
Menstrual Cramps Essential Oil Blend
*Best used only during painful period, endometriosis, fibroids, ovarian cysts, before ovulation
| Number of Drops= | Carrier Oil Blend (4oz.) | Bath | Compress |
| German Chamomile | 15 | 2 | 2 |
| Clary Sage | 20 | 2 | 2 |
| Rose Otto | 10 | 1 | 1 |
| Sweet Marjoram | 20 | 2 |
Self Fertility Massage and Fertility Yoga
Uterine spasm is sometimes associated with a weak uterus. If the uterine muscles are “out of shape” they are more likely to spasm. Self Fertility Massage may greatly help to strengthen, stimulate, detoxify and support overall uterine health. Self Fertility Massage also increases endorphins, which help reduce pain. Another good option is to practice Fertility Yoga. Fertility Yoga uses specific poses to keep the reproductive organs in proper alignment, with adequate circulation.
The Mind & Body Connection to Painful Menstruation
Dr. Christiane Northrup brings this topic up in her wonderful book Women’s Bodies, Women’s Wisdom. Is there a connection with our thoughts, past experiences, and social expectation in the role of pain during menstruation? She thinks so. She has been a doctor for over 25 years and has bridged the gap between conventional medicine and holistic practices. Through her years of clinical work, she has found there is indeed a relationship with past thoughts of our bodies and menstrual cycles, as well as what we still currently believe about our bodies that contribute to menstrual pain. With up to 60% of the US females having mild to extreme dysmenorrhea it is an idea worth mulling over.
If you continue to struggle with painful menstrual cramps it is definitely worth considering what ideas or thoughts about your cycle, your body, and your entire life that no longer serve your highest good. Perhaps you have been sexually abused, or even emotionally abused by someone in your life; could this trauma be contributing to your monthly pain? Do you look at your menstrual cycle as a burden or with disgust? Now is the time to go within, change your thoughts on you; love yourself completely. Allow yourself to love. Let yourself know you love you; this may actually be releasing enough to let go of painful menstruation.
I have actually worked with many clients who have said that by changing how they think about their fertility journey, dealing with past hurt/anger, and shifting how they speak about their bodies to positive, loving words, that they are no longer having painful menstrual cycles. Those ladies faced the truths of who and what they thought they were in this world. The transformation has been lovely and completely inspiring!
May you go forward to heal your pain. Know that you have the power to heal your body.
Too learn more about related subjects covered in this article, please visit the following links:
Video: Natural Solutions for Painful Menstruation
Menstruation Cramps: Benefits of Cramp Bark and Black Haw
Black Cohosh Benefits the Menstrual Cycle, Pain and Uterine Health
Wild Yam: Herb for Reproductive System Support in Women
- Edited by Clayton, L.T., M.D., M.P.H. (1997). Taber’s Cyclopedic Medical Dictionary; pp. 1573. Philadelphia, Pennsylvania: F.A. Davis Company.
- Romm, Aviva. (2010). Botanical Medicine for Women’s Health, St. Louis, Missouri: Churchill Livingstone/Elsevier.
- Northrup, Christiane, M.D. (2010). Women’s Bodies, Women’s Wisdom. New York, New York: Bantam Books
Practicing natural health and herbalism since 2000, Dalene received her training and certification under the guidance of Lynn Albers at Yarmony Mt. Herbal College in Colorado. She went on to become a Certified Birth Doula at Birthingway College of Midwifery in Portland, Oregon in 2007.
Calcium supplements helped me when I was younger, but I had to take them for several months to see the effects, it halved the pain. Magnesium also helps, but not sure how long you can take magnesium for.
Hello Jennifer!
Magnesium is fine to take long term, or on an as needed basis. Each woman is likely to need to use it differently.
Dear Sir/Madam,
from last 2 months I’ve been seeing that periods are happening on 16-17 th day after my last period cycle. Earlier it use to happen after 26-27th day. Also there is severe pain during last 2 periods. Is there some thing to worry about. I’ve never had intercourse till date.
Dear Elena,
I can not be sure there is something to worry about, but it sounds to me like it would be a good idea for you to get in to see your doctor. Severe pain is not normal and should be evaluated by a medical professional.
Wow! There is a variety of information I have learned here. I totally clear-headed right now on what remedies I would advice my wife 🙂 Thanks for your help!
I would love to share the heating pad remedy that my wife uses, this one did wonders on her menstrual cramps, check out our site:: http://www.heatingpadreviews.com
Many herbs for this serious menstrual issue are support to be supplied free of charge by your own gp . natural health shops like nealsyard charge 5 pounds for only 50 grams of this herbs to fight serious monthly hormonal/period related pains.for people on low incomes is difficult to be able to afford this remedies.homoeopathy acsses must be made free on the NHS like India and other countries.thanks for your help.my daughter suffer a long painfull period and also sweaty foot but my gp keeps ignoring the serious issue.
i am at the late 49 but still get menstrual cramps what is the cause they are painfull as if i m starting
Dear Mantheme,
They could be related to diet and lifestyle, or as shared here overproduction of prostaglandins. If you are not longer having a period and having cramping, it would be best to check in with your doctor to determine what might be the cause.
Feel better!
I’ve always had bad menstrual cramps and as I got older they seem to get just a little worse. I’m currently 21. My period lasts 6 days occasionally 5 or 7. And I usually have severe menstrual cramps through my whole 5-7 day cycle and sometimes up to a 1-2 days before and after the bleeding stops. Usually my cramps are so bad that I have to miss class or work sometimes for a couple days at a time. I’ve tried pamprin (didn’t work), Tylenol, Advil, Aleve and they all barely work. My PCP suggested birth control but I always hear about scary side effects so I’m hesitant to go that route but at this point I’m out of options. What should I do?
How do I tell if I have dysmennorrhea or endometreosis?
Dear Bria,
If it were me, I would try every tip in this guide! We have worked with so many women who see significant changes by making dietary changes alone. We share more, as well as some of what you read here in our Video: Natural Solutions for Painful Menstruation as well.
Your doctor can do exams to help you know if you have endometriosis.
I hope the changes you begin to make help quickly!
wow this sounds a lot like what I experience minus vomiting and headaches.
Is there a way to heal from it? I’m 15 and its very disruptive to me and my family.
Dear Hana,
I am sorry for all you are experiencing! We recommend because you are under the age of 15 that you work with a natural health care practitioner in conjunction with their medical doctor.
Teens are still developing in many ways, including hormonally. The article Herbs for Teen Reproductive Health: Steps for Healthy Choices will share more. We cannot suggest our products because there are too many changes taking place in the teen body developing bodies.
i have heard mixed reviews about the effect of consuming legumes and menstrual cramps. what is your opinion? I am going on a drastic elimination diet this month in an attempt to reduce my cramps this month so no dairy no red meat no eggs what else? i was thinking to replace chicken with fish and legumes to see?
Dear Afeisha,
I have not heard of a negative relationship between legumes and menstrual cramps. Legumes are high is fiber which helps the body detoxify and flush excess hormones. Legumes are also a mineral rich – the contain iron, calcium, magnesium, potassium, copper and zinc to name a few. Minerals may help relax muscles to reduce cramps and fatigue.
Other foods to avoid in addition to animal foods are refined sugar and white flour, alcohol, caffeine and most vegetable oils (olive and coconut oil may be fine).
Consider also learning more about uterine calming herbs such as in the herbal blend UteriCalm and Evening Primrose Oil. The article PMS: 5 Natural Ways to Feel Better Now will share more and additional tips as well.
All my best!
I’ve had painful periods for 15 years and the pain intensity kept on increasing each year. So did the amount of painkillers I took. I would “dread” that time of the month. Then I discovered this remedy by fluke or luck I would say.
The home remedy for common flu or viral fever in India is Tea, with holy basil, 1 cardamom, 2 cloves, little cinnamon, ginger, sugar (if required) and all the ingredients boiled for 20 minutes in 1.5 cups of water until only 1 cup of water is left. Drink this tea once a day. That’s it!
I took this remedy for Viral fever and it worked wonderfully for my period cramps. It took 1-2 months to show the results, but it is definitely worth it.
Dear Shari,
Thank you for sharing what worked for you! I am thankful you experienced results.
Hi, I just wanted to share something I’ve discovered works for me – Magnesium Oil spray. Ever since a teen I’ve had horrendous Dysmenorrhea; fainting, vomiting, diarrhea & simply the worst pain. I was on the pill for years to keep it at bay but came off when trying for a baby. It came back and I’ve been searching for natural cures. I’ve tried Magnesium in supplement form but it didn’t do much to be honest, but there are different forms & many factors which may interfere with absorption. So I tried the oil spray & when I spray it on my belly & lower back, I swear no lie – within 10 mins the pain subsides and becomes manageable. I re-apply when I feel the pain building again and it works!
Hello Clarebear!
Thank you for sharing what works for you. I am so thankful you have found support and relief!
For this interested in learning more about magnesium’s role in fertility health and healthy pregnancy, take time to read the article Magnesium – This Overlooked Mineral Delivers Incredible Fertility Benefits.
I recently started working with herbs and was wondering if catnip can be used to help with menstrual cramps. I know pregnant women aren’t supposed to use it. But I have some dried catnip and wanted to know.
Hello Sierra!
Catnip is an member of the mint family. Mints are most known for their ability to relieve indigestion, be cooling for fiery constitutions or conditions of excess body heat like during fevers. Catnip may be antispasmodic and helpful with menstrual cramps, but we know other herbs to be a bit more effective. Consider learning more abouy Menstruation Cramps: Benefits of Cramp Bark and Black Haw as you choose the best herb(s) for your needs.
Take care!
I have bad cramps and horrible back pain when I get my period. At times I throw up and can’t eat for two weeks. So I’m hoping to try some of these herbs. My body tends to get used to medicines. So often I have to switch between medicines.
Dear Britt,
Sorry you have to deal with this! Have you talked to your healthcare provider about why this is happening to you? Not being able to eat for two weeks is not okay or healthy. It may help to understand your hormone levels and also learn if there is a fertility issue contributing to these symptoms. There are 5 Natural Ways to Feel Better Now worth reading through as well.
What we support are herbs, nutritional supplements and natural therapies, which are not the same as medicines. The goal of our programs is to support the body in re-learning balance and/or supporting balance when fertility issues are present. The great part about herbs, nutritional supplements and natural therapies is that they often work wonders in doing this given commitment to dietary and lifestyle change is made as well.
This article and the one I linked you to above will offer guidance on what to consider as you work to support your body in having a healthy menstrual period free of pain.
Take care!
What helps many women is a Quality Evening Primrose Oil soft gels, and Quality Fish Oil soft gels. It help a lot but does not stop all the pain. You have to start with a great diet first, but do try some of these.
Hi Laura C,
Thanks for your reminders. We have information on both of those types of oils under our Fertility Therapies list and there is more detailed information for our readers on how they are helpful for reducing painful menstruation, as many, many other fertility benefits.
Thanks again!
This site is very helpful. I also wanted to share that I am currently trying Bigelow Teas Lemon Ginger Herbal Tea. It also has Probiotics added. So far it is working to easy my cramps and helping with other side effects from menses. I am usually doubled over in pain and can hardly get out of bed. I cry and cry because I just want the pain to go away. I am extremely moody and angry during my periods. I am 38 and my periods have always been like this. Unfortunately I am on Medi-cal and the doctors I have seen don’t really want to discuss it. Its a shame. I have tried to get help, but they just don’t care. I am trying all the home remedies I can for now.
This page is a literal life saver, I’m so glad I came across it, thank you!
Another herb thats mentioned alot online is maca. I tried it and ended up in er with food poisoning. I bought them “gelatinized” so its supposed to be heated at 300°f before being encapsulated. The first time i didnt know what it was. It boggled my mind. My boyfriend and i ate almost the exact food that day. I put it down to the chicken being not fully cooked. BTW, ive never had food poisoning before. Anyhow the second time, the reaction happend alot faster. I had taken a slightly higher dosage. Almost immediately i had discomfort in my stomach area, then my back started to ache. Half an hour later i had nausea. I threw up 16 times before being taken to the hospital. Read about th symptoms
Hi ana,
I am sorry to hear of your awful experience. To me it sounds like the product was either contaminated or that you are allergic to maca. Please contact the maker of that maca product to report and adverse reaction. What happened to you is not a typical reaction to taking maca. Maca is part of the Brassicaceae family, of which broccoli and cauliflower are part of as well. It may be that you should consider how you feel when eating any food from this family, if it is determined you are allergic to maca.
Thank you for sharing your experience.
Very good article the best I read in a while since most say the same thing yet little solution. I will try some of this. I have had severe painful menstruation from the beginning, no fibroids or cysts, I rarely take any pains killers as I end up vomiting everything and usually take the pain. Hot water and heating pad help. They are like labor pains and have a cycle where pain increases and reaches an unbearable peak and then endorphins kick in, subside and pain cycles again for a few hours until I vomit a few times. Then I am left very fatigued and in pain just milder for the rest of the day. The next day I still feel some fatigue but not as much. I have searched all my life to heal this and it gets better for some periods but still persists.
Hi Clary,
I am sorry to hear of the pain you are going through. You might also like to read this other article about PMS, as PMS is the build up to menstruation and there is a connection with PMS and experiencing worse menstrual cramps. Read that article here…
Update 2014 – We are back! We have been away for a while and we sure have missed all of your wonderful questions and thoughts on our articles. Moving forward, one of our staff herbalists will be here to respond to comments! We look forward to connecting with our readers once again!
Im 44 still have periods never had a baby this month i had my period twice on it now started sunday night pain hurt to walk barely made iy to get my iduprophen hurt to walk two days walked yesterday weak today better help
I admire this article, because what is happening to me. This is the problem I’m facing, I know God will help me with the writers and their advice.
Bless u
Hi Martha,
When dealing with painful menstruation it is important to first determine if there is something else causing the pain and to address that first.
I hope you go on to heal your body!
Dalene
This is the best article!
Very good article, amazing!