Cramps can be frustrating. Whether it’s period cramps that make you want to stay in bed all day or stomach cramps that hit out of nowhere. The good news? There are ways to ease the discomfort without immediately reaching for painkillers.
Here are some simple ways to feel better when cramps hit.
-
Heat Works Wonders
A heating pad, a warm water bottle, or even a hot bath can help relax muscles and ease the pain.
- For period cramps: Place a heating pad on your lower belly or lower back. It increases blood flow and helps your muscles relax.[1]
- For stomach cramps: Heat can work here too. If your stomach is upset, try sipping on a warm herbal tea while keeping a heating pad on your belly. [2]
It’s a simple fix, but it provides relief in many circumstances.
-
Hydration Helps More Than You Think
You’ve probably heard it a million times, but staying hydrated makes a significant difference to pain management. When you’re dehydrated, your muscles (including those in your uterus and digestive system) tighten up, which can make the cramping feel worse.
Not a fan of plain water? Try these popular options:
- Coconut water (bonus: it helps with bloating too)
- Infused water (add some lemon or cucumber for extra flavour)
-
Gentle Movement (Even If You Don’t Want To)
While it might be the last thing you feel like doing when you have cramps, moving albeit light exercise can help significantly. A short walk, some stretching, or yoga can get your blood flowing and help relax tense muscles.
If you’re dealing with how to soothe menstrual cramps, try the easy yoga poses – child’s pose or cat-cow stretches. They help relieve tension in your lower abdomen and back. [3]
-
Eat Foods that Support Relief
Food can either help or make cramps worse, so choose wisely.
- For stomach cramps: Stick to light, easy-to-digest foods like bananas, plain rice, or toast. Avoid greasy or spicy foods as they can intensify symptoms. [4]
- For period cramps: Anti-inflammatory foods like spinach, almonds, and even dark chocolate can help alleviate symptoms. [5]
-
Try a Quick Belly Massage
This one is simple but effective. Gently massaging your lower stomach or lower back can help relax tight muscles. If you have essential oils like lavender or peppermint – try rubbing a little onto your skin and massage in circular motions to relieve the tension.[6]
-
Herbal Teas & Natural Remedies
Some teas work wonders for cramps. Chamomile is calming, ginger helps with digestion, and cinnamon has anti-inflammatory properties[7]. If you’re looking for a natural way to soothe cramps, a warm cup of herbal tea might be your new go-to.
-
Rest & Relaxation
Stress can make cramps worse. When you’re tense, your muscles tighten, and the pain feels more intense. Taking a few deep breaths, doing some meditation, or just curling up with a cozy blanket can help.[8]
And don’t underestimate the power of sleep – your body heals best when it’s well-rested.[9]
-
When Nothing Else Works…
Sometimes, you just need extra help. If your cramps are really bad, pain relievers can make a difference. If the cramps are stronger than normal, lasting longer or just feel different it might indicate a need to set an appointment with your doctor to find out more.
Final Thoughts
Cramps can disrupt your day, but with the right strategies, they don’t have to take over. Whether you’re managing stomach cramps or period pain, simple remedies -like applying heat, staying hydrated, and making smart food choices – can provide significant relief.
Reference:
- Medical News Today (2024) How to get rid of menstrual cramps with 6 home remedies. Available at: https://www.medicalnewstoday.com/articles/324484 (Accessed: 7 April 2025)
- Healthline (2025) 7 Natural Remedies for Your Upset Stomach. Available at: https://www.healthline.com/health/digestive-health/natural-upset-stomach-remedies (Accessed: 8 April 2025)
- Healthline (2019) Try This: 18 Essential Oils for Sore Muscles. Available at: https://www.healthline.com/health/fitness-exercise/essential-oils-for-sore-muscles (Accessed: 7 April 2025)
- Health (2023) Exercises To Do and Avoid While Working Out During Your Period. Available at: https://www.health.com/condition/menstruation/5-things-to-know-about-exercising-during-your-period (Accessed: 8 April 2025)