What helps period pain — the remedies with real evidence behind them, plus what women swear by.
Cramps come from prostaglandins, chemicals your womb releases as your period starts. Painkillers like ibuprofen or naproxen block them, so they work best taken at the very first sign of your period (or the day it's due) and taken regularly for the first day or two, with food. Check the leaflet first — they aren't for everyone (for example with stomach ulcers, some asthma, kidney problems or in pregnancy).
NHS: Period painA hot water bottle, a heat patch or a warm bath relaxes the muscles of the womb. In studies, continuous low heat eased period pain about as well as ibuprofen for many women — and you can use both together.
NHS: Period painSeveral small trials found ginger powder capsules, taken from the start of the period for the first 3 days, eased cramps about as much as common painkillers. Trials mostly used 750–2,000 mg of ginger powder a day, split into doses, for the first 3–4 days of the period. Ginger tea is a gentler option. Check with a pharmacist if you take blood thinners.
Review of ginger trials (Pain Medicine, 2015)Dark chocolate (70%+) is rich in magnesium, which helps muscles relax, and one small study in students found it eased period pain. The evidence is thin — but it won't hurt and it might help you feel better.
Walking, stretching, swimming or yoga can reduce period pain — a large review of studies found regular exercise eased cramps. On bad days even a short walk can help.
Cochrane review: exercise for period painSome small studies suggest these supplements may ease cramps when taken regularly through the month, not just on the day. The evidence is low quality, so think of them as worth a try rather than a cure.
Cochrane review: supplements for period painA small device that sends gentle electrical pulses through pads on your skin. Some women find it really helps, and it's drug-free.
NHS: Period painSee a doctor if pain stops you living normally, painkillers don't help, your periods suddenly get more painful, or you have pain during sex or between periods. Severe period pain is not something you have to just put up with — it can be a sign of endometriosis or fibroids, and hormonal contraception or other treatment can help a lot.
Read: signs of endometriosisGeneral information, not medical advice. Check medicines with a pharmacist, especially if you're pregnant, breastfeeding or take other medication.
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