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Severe menstrual pain or cramps? Discover gentle relief during your period with warmth, movement, and comforting herbal teas. 🧡
You’ve probably experienced it: as soon as your period is on the horizon, menstrual pain can make life difficult. This female abdominal pain can range from a mild pulling sensation to intense menstrual cramps that leave you wanting to curl up in bed with a hot water bottle. In this article, you’ll discover what causes menstruation pain, why it can be stronger – or even extreme – for some women on the first day, and, most importantly, the best ways to find menstrual pain relief. We share empathetic, natural period tips to help you feel better during your days. No taboos, no complicated medical terms – just clear, direct words, because you’re not alone with your symptoms, and there are ways you can support your body.
Why do period pains occur? (Causes and symptoms)
Period pain (medically known as dysmenorrhoea) is mainly caused by what happens in your body during menstruation. Your uterus contracts to shed the built-up lining, helped by hormone-like messengers called prostaglandins. These contractions are completely normal, but if your body releases a high amount of prostaglandins, the cramps can become stronger and cause significant menstrual pain. Typical symptoms include pulling or stabbing pains in the lower abdomen, often accompanied by back pain, nausea, diarrhoea, or headaches. Your body is working hard during this time, which is why you may also feel exhausted or irritable.
Important to know:
Menstrual cramps often start shortly before or with the onset of bleeding and usually last one to three days. Many women experience the most intense menstrual pain on the first day of their period, when the uterus is working at its hardest. The intensity of these menstrual cramps often eases as the days progress. All of this is completely normal and results from the natural process of menstruation.
Why are period pains so different in intensity for some women?
You might wonder why your friend barely notices her period, while you suffer from severe menstrual pain. The answer is simple: every woman is different, and many factors come into play. For one, not every body produces the same amount of prostaglandins – some naturally have higher levels, which can explain extreme menstrual pain on the first day and beyond. In addition, individual pain sensitivity can vary. Stress, lack of sleep, or tension can make you perceive pain more intensely than usual.
There are also cases where menstrual cramps are particularly severe due to an underlying gynaecological condition. A well-known example is endometriosis, a condition in which tissue similar to the uterine lining grows outside the uterus and causes severe pain during menstruation. Fibroids (benign muscle nodules in the uterus) or cysts can also intensify lower abdominal pain. Such extreme menstrual cramps are not “just normal” – so if you regularly feel that the pain is almost unbearable, it’s worth speaking to your gynaecologist. But don’t worry: in most cases, period pain can be explained without a serious cause and can be effectively eased with natural menstrual pain relief methods. In the next section, we’ll show you what you can do to support your body.
Natural period tips: what helps against menstrual pain?
Want to get rid of the pain – or at least make it more bearable – preferably in a natural way? Here are our best period tipsfor easing menstrual pain. Every woman is different, so feel free to try out what brings you the most relief. The important thing is: listen to your body, give yourself rest when you need it, and never feel guilty about taking care of yourself. 💜
Movement and gentle exercise
It might sound counterintuitive at first, but movement can work wonders for menstrual cramps. Light physical activity such as walking, cycling, or yoga stimulates your circulation and helps release tension in the lower abdomen. Exercise also triggers the release of endorphins – the body’s “happy hormones” – which act as natural painkillers. Important: this is not about peak performance! Gentle stretching or a relaxed yoga video at home is more than enough. Specific yoga poses, such as child’s pose or gentle backbends, can be particularly soothing for your abdomen. And if you feel more like curling up under a blanket than going for a jog, don’t force yourself – a bit of stretching and wriggling on the sofa still counts. Every step, every movement, no matter how small, helps your body ease cramps.
Heat for your belly and back
Heat is a true classic among home remedies – and for good reason. Warmth relaxes muscles and releases tension in the lower abdomen. So grab your favourite hot water bottle or a warm cherry pit cushion and place it on your belly or lower back. You’ll soon notice the lower abdominal pain easing. A warm bath or hot shower can also help: the heat improves blood circulation and relaxes your whole body from head to toe. You might even add a few drops of essential oil (such as lavender) to your bathwater for deeper relaxation. Afterwards, make sure to keep yourself warm – cold feet and draughts can make cramps worse. So pull on some cosy socks, wrap yourself in a blanket, and let the heat do its work!
The right diet and enough nutrients
What you eat and drink can have a real impact on your menstrual pain. A few days before and during your period, it’s a good idea to focus on an anti-inflammatory diet. This means plenty of vegetables, fruit, whole grains, and healthy fats (such as those from nuts, avocado, or olive oil). These foods provide your body with vitamins and minerals that can help ease cramps. Magnesium, for example, is known for relaxing muscles – you’ll find it in bananas, oats, pumpkin seeds, or dark chocolate (yes, chocolate with a high cocoa content is allowed!). Omega-3 fatty acids from flaxseeds, chia seeds, or oily fish are also anti-inflammatory and may reduce menstrual cramps.
Try to avoid very salty or highly processed foods during this time, as they can encourage water retention and bloating. Too much caffeine can also be counterproductive, as it narrows blood vessels and reduces blood flow in the pelvic area. Swap your third coffee for a herbal tea instead (more on that in a moment). In general, make sure you drink enough: water and warm teas help keep your body hydrated and flush out toxins more quickly. If you tend to have heavy bleeding, think about iron intake too: during your period, iron levels drop, which over time can lead to iron deficiency. This can leave you feeling tired and drained, so during and after your period, include iron-rich foods such as beetroot, legumes, millet, or dark leafy greens to help you regain energy more quickly.
Herbal tea – natural help in a cup
You may have noticed it yourself: a warm cup of tea can work wonders when you’re dealing with menstrual pain. But which tea is best for menstrual cramps? There are in fact several tried-and-tested herbs known for their antispasmodic and calming effects:
- Chamomile relaxes the uterine muscles and has anti-inflammatory properties.
- Peppermint can ease abdominal cramps and also help with nausea.
- Ginger tea boosts blood circulation and relieves pain, as ginger is a natural anti-inflammatory.
- Lady’s mantle or yarrow tea are classic recommendations, traditionally used for women’s health issues because they help strengthen the uterus and reduce cramps.
In addition to single herbs, there are also special tea blends designed to support the female cycle. For example, a herbal tea can help maintain hormonal balance and ease PMS symptoms – often containing a combination of medicinal plants that work together to relieve cramps and restore balance. You can find such herbal tea options at PapayaCup, so you can calmly check the ingredients and see if they suit you.
The key is to enjoy your tea as hot as possible, sipping it slowly. The warmth from within, combined with the healing properties of the herbs, soothes your abdomen while bringing a little peace of mind. Create a small tea ritual for yourself – wrap up in a blanket, relax, and allow yourself this moment of comfort.
Essential oils and aromatherapy
Scents can have a surprisingly powerful effect. Certain essential oils have antispasmodic and calming properties, making them perfect for menstrual pain and PMS. A long-time favourite is lavender oil: just a few drops in a diffuser or on your pillow can help you relax and ease your perception of pain. Lavender even has a mild muscle-relaxing effect. Another insider tip is clary sage oil – traditionally used to reduce menstrual discomfort thanks to its hormone-balancing properties. If you like, you can mix 1–2 drops with a carrier oil (such as almond oil) and gently massage it into your lower abdomen.
Important: always use essential oils sparingly and diluted, and check in advance whether you like and tolerate the scent. A gentle abdominal massage with a fragrant oil combines two powerful benefits – the cramp-relieving effect of the massage and the soothing qualities of aromatherapy. And even if you don’t have a specific oil to hand, a little baby oil or body lotion combined with soft circular movements over your lower abdomen can feel wonderful.
Breathing and relaxation techniques
When pain strikes, we often tend to hold our breath or breathe very shallowly – yet conscious breathing can be exactly what makes the pain more bearable. Try this exercise: lie down comfortably, place your hands on your lower abdomen, and breathe deeply into your belly through your nose. Feel your abdomen rise. Then slowly exhale through your mouth. This deep abdominal breathing supplies your muscles with oxygen and signals relaxation to your body. You can count to four as you inhale, hold briefly, and then exhale to a count of six or eight. The extended exhale activates the parasympathetic nervous system (your body’s “rest and digest” mode), which helps reduce pain.
Alongside breathing exercises, other relaxation techniques can also help: progressive muscle relaxation, meditation, or simply listening to music while consciously releasing tension in every part of your body. Find what helps you mentally unwind. Sometimes menstrual pain feels worse because we tense up internally and focus too much on the discomfort. A short meditation or a combination of heat therapy with calm breathing can break this cycle. Don’t be afraid to say “no” to obligations if you’re not feeling well – stress only worsens PMS and pain. Give yourself permission to curl up on the sofa with a blanket, close your eyes, and just be present with yourself. With every conscious breath, you’ll find a little more calm.
Self-massage and body awareness
Finally, your hands can be real helpers. A self-massage around the abdomen and pelvic area promotes blood circulation and can ease tension. Rub your hands together until they feel warm, then gently massage your lower abdomen in light, circular movements – ideally clockwise, following the natural direction of the uterus’s work. You can use a little oil (as mentioned above, perhaps with a drop of lavender or similar). Gradually adjust the pressure – it should feel pleasant but never painful. Many women also find gentle massage over the lower back (directly above the pelvis) beneficial, as menstrual tension often radiates there too.
During self-massage, you can connect more deeply with your body. It might sound unusual, but it works: close your eyes and imagine the warmth of your hands brushing away the cramps. Use positive affirmations like “It will feel better soon” or “I let go and relax.” Your body listens! This positive, reassuring mindset can genuinely help you feel more at ease. Many of us were raised to ignore menstruation and “be brave,” but it’s far better to give yourself intentional care. Your body is doing something entirely natural right now – and it might just need a little extra support, which you can absolutely give it without any guilt.
Frequently asked questions about period pain (Q&A)
Finally, we'll answer some frequently asked questions about period pain. Perhaps yours is one of them!
Are severe period pains normal, or should I see a doctor?
A certain amount of pain during your period is normal, especially in the first day or two. However, severe menstrual cramps – the kind that regularly leave you completely out of action, or where even painkillers barely help – are a sign that you should look more closely. It may simply be that you are particularly sensitive to your body’s prostaglandins, but it could also be due to a condition such as endometriosis or fibroids. Don’t hesitate to seek advice from a gynaecologist if you feel your pain is unusually intense. A medical check-up can give you clarity. And even if there’s nothing serious behind it, you can still get helpful tips and treatments (which don’t necessarily have to be medication) to make your period more manageable. You don’t have to go through it alone.
What are typical PMS symptoms, and how are they different from period pain?
PMS (premenstrual syndrome) refers to a range of symptoms that occur in the days before your actual bleeding starts. Typical PMS symptoms include mood swings, irritability, fatigue, breast tenderness, food cravings, headaches, or bloating. Some women also experience mild abdominal twinges before their period – this can be PMS-related, as hormones fluctuate shortly before menstruation. Period pain in the narrower sense usually begins with the onset of bleeding and is caused by the uterine contractions mentioned earlier.
In short: PMS is the “preview” (both emotional and physical) before your period, while menstrual cramps are the contractions during menstruation itself. Both can overlap – for example, back pain or low mood can appear beforehand and continue during your period. Many natural remedies (movement, tea, relaxation) can help with both PMS symptoms and acute menstrual cramps.
I have all the signs of my period, but no bleeding – what could be the reason?
The “period symptoms but no bleeding” scenario happens to almost every woman at some point. You may notice PMS symptoms or even mild abdominal pain, but your period is delayed. There are several possible reasons for this. Stress or lifestyle changes are common culprits – your cycle can shift if you’ve been under a lot of pressure, travelling, or unwell. In such cases, your body “thought” your period was coming, but hormonal balance shifted due to stress. Another possibility is pregnancy: if you’ve had unprotected sex, symptoms like breast tenderness, fatigue, or abdominal twinges can appear without bleeding. In that case, take a pregnancy test to be sure. Hormonal contraceptives or stopping them can also influence your cycle. Sometimes, luteal phase deficiency or ovarian cysts cause irregular bleeding. If this happens often or you’re unsure, speak to your doctor. In most cases, your cycle will normalise once the underlying factors (e.g. stress) are resolved.
What helps best and fastest against period pain?
Unfortunately, there’s no single miracle cure, because every body is different. Many people swear by a combination of heat and rest as first aid: a hot water bottle on your belly, comfy clothes, and lying down can quickly bring relief. Then see what works for you personally – some feel better after a bit of movement (such as a short walk or light stretching), others prefer to nap first. A large mug of hot herbal tea – chamomile, ginger, or a special women’s herbal blend – can warm you from the inside and relax cramps. Breathing exercises, as described above, can also bring relief within minutes by helping your body relax. Distraction often helps too: curl up with a hot water bottle and watch your favourite series or listen to a podcast. When your mind is elsewhere and you’re cosy, you perceive the pain less intensely. Find your own mix from these tips. Be patient with yourself – you’re allowed to rest and you don’t need to be “Supergirl” right now.
Can period pain be eased or prevented?
You can’t completely prevent menstrual cramps, as the contraction of the uterus is a natural part of the menstrual process. However, there are several things you can do to help reduce them. Many women find that regular exercise, daily movement, and yoga can lessen discomfort. In the second half of your cycle, prioritise enough sleep, minimise stress, and focus on a nutrient-rich diet with magnesium and omega-3s. Applying heat patches or giving yourself gentle abdominal massages before bleeding starts can also help. And most importantly: if you need to spend a day in bed each month, there’s no reason to feel guilty – give yourself the rest your body needs.
Our conclusion on period pain
As you can see, there really is a remedy for period pain – in fact, several! 🌿 Whether it’s movement, heat, herbal tea, essential oils, or simply mindful breaks and loving self-care, try what works best for you. Be patient with your body – it’s not causing trouble to annoy you, but working hard behind the scenes. These natural tips can help you give it the support it needs. Talk with friends or join communities where people share their period experiences – often, just knowing others truly understand what you’re feeling can be comforting. Be gentle with yourself, take time to rest, and trust your body: you’ve got this, month after month. ❤️
