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5 Ways to Relieve Menstrual/Period Cramps (Without Medicine)

Updated on January 14, 2013

As a woman, I deeply understand how painful menstrual cramping can be. As a Dancer, I've found a bunch of ways to relieve menstrual cramps if medicine is not available or an option. I also utilize these techniques while waiting for Ibuprofen (I recommended this over aspirin or acetaminophen) to work. Also, even with medication, there is typically some residual feelings of discomfort--these remedies can also minimize these feelings!

I decided to write this because I recently spoke to a fellow dancer, and realized she had never thought to use some of these techniques before.

Areas of Pain
Areas of Pain

Where is your Pain?

Before choosing any of the techniques described below, you must determine where your menstrual cramping centers. Typically, cramps emanate from three locations:

1. Thighs:

>Best remedies: 1, 2, 3, 5

2. Lower Back:

>Best remedies: 1, 2, 3, 4, 5

3. Stomach / Womb:

>Best remedies: 2, 3, 4, 5

All of these remedies are recommendations. You can try variations as you see fit. Remember, You can experience pain in all three of these locations at once. Some women also experience full body cramping (which can also be described as waves of pain that reach from the legs to the forehead). I have experienced each of these forms of cramping, and have found each type can require a different technique to relieve the pain.

Butterfly Stretch
Butterfly Stretch
Wall Stretch
Wall Stretch
Stomach Stretch
Stomach Stretch
Bent Chair Stretch
Bent Chair Stretch

The 5 Best Remedies

Authors Note: I use the stretches below to relax when I have cramps from all three areas of pain. I typically read a book or watch T.V. while in these stretches. Do NOT take a nap, as you can sit in the position for too long and stretch your muscles too much. Remember to give your muscles a break from these stretches regularly.

1. The Butterfly Stretch:

This stretch relieves pain that emanates from the thighs and can help diminish the pain from lower back cramps.

Instructions: Sit on the floor with your legs in a slight V in front of you. Bring you feet together and as close to your body as you can get without pain or crossing your feet over one another. Then bend forward slightly, trying to keep your back straight. If you feel any pain in your back or legs, readjust to a less extreme position. Many people will not be able to bend very far over their feet or bring their feet close to their body.

2. The Wall Stretch

This stretch helps eliminate cramps emanating from the thighs, and can greatly diminish pain from the stomach / womb or lower back.

Instructions: Lie on your back near a wall (can be on bed), and scoot until your butt touches the wall. Hold your legs in the air parallel to the wall, and then separate them into a V. Let your legs settle as low on the wall as is comfortable (without feeling more than a light stretch). Use the wall as a support for your legs. If you feel any sharp pains, discontinue this stretch.

3. The Stomach Stretch

This stretch helps eliminate cramps that emanate from both thigh and lower back, and can help diminish the pain from the stomach / womb

Instructions: Lie on your stomach, with your legs stretched behind you and your upper body propped on your forearms. Keeping your knees touching the floor, bring your feet as close to your body as you can without pain or discomfort. You should feel a slight stretch in both your thighs and back. You may not be able to touch your feet together in this position, but try.

4. The Bent Chair Stretch

This stretch helps to diminish the pain from stomach / womb and lower back cramping.

Instructions: This stretch can be done any time you are sitting. Just sit with your legs slightly apart, and bend forward over your legs. You head should end up somewhere past your knees. This is a very simple stretch, and may not eliminate the cramping, but can help to diminish some of the pain if there is little room to do other stretches.

5. Heat

Heat is the ultimate non-medicinal remedy to cramping that I have found.

The best way to heat all areas that experience cramping is to sit in a hot shower or a bath, but if neither of these are an option then invest in a heating pad. There are micro-bead heating pads that can be heated in the microwave, and I typically use this in tandem with the stretches mentioned above.

Also, I recently discovered ThermaCare heating wraps; these pads are handy to have around, and are relatively small and thin so they are easy to store. Keep one in your purse if you are on the go and you suddenly have cramp pain. They will last 8 hours, and provide enough heat to effectively minimize the pain!

So in summary, the best heat sources for cramps are:

  • 1.Sitting in the Shower or Bath
  • 2. Heating Pad / Warmed Object
  • 3. ThermaCare

For those of you hesitant to use medicines with stimulants or don't have any on hand, all 5 of these remedies are amazing in their ability to make pain recede. But beware, once you stop use of the remedy, pain can quickly return. Look for other sources of pain relief if pain persists. If pain is unbearable, see a doctor.

Where do your cramps occur most?

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    • profile image


      5 years ago

      Isn't taking a nap the same thing as when you're sleeping at night? On the first day when I get my period, I get light cramps in my stomach region. Since I'm a person who dislikes pain, all I need to do is to take a one few hours nap. The result of that is absolutely no more pain and I don't actually don't feel anything in my stomach region. It's like the same as not having a period at all. I know the article states to not take a nap, but for me, a nap is the best remedy for cramps.

    • profile image


      5 years ago

      Omg idk who came up with these tips but thank u so so much.. God bless u and the people who u have heloed

    • profile image


      6 years ago

      I tried the laying on your stomach one and it definitely worked.

    • profile image


      6 years ago

      Stomach strech is lovely for thighs and stomach how i loooove the feeling. Thanku!!

    • profile image


      6 years ago definitely gonna try the heating one and is so horrible sometimes I would skip work.

    • profile image

      Married and cramping 

      6 years ago

      Thank you so much, dear. My cramps hit me right in the temper so my husband is thankful I found this as well. I do martial arts and stretch all the time. Only, these are different and help a ton!!

    • profile image


      6 years ago

      God bless you! The heat and stretching worked!!

    • profile image

      young teen with bad cramps 

      7 years ago

      Getting ready to go to school. then i get THAT feeling. Oh goodness. My period. and horrible cramps to go with it. I quickly google searched for this and i found this site. I love you and thank you for putting off my cramps until i have time to stretch again at my meeting after school.

      Blessed be~ :)

    • profile image


      7 years ago

      I'm not even on my period and I'm having horrible cramps (no idea why) so I did a quick google and here I am! Very helpful, thank you - my horrible cramps are gone (thank god for that!)

    • profile image


      7 years ago

      Thank You So Much , They Streches helped but the heating pads works amazing!

      God Bless You!

    • profile image


      7 years ago

      Thnx so much im 14 so they are just starting. This site really helped me and my cramps. Thank you so much you have brought nothing but relief so i thank you for it. :)

    • profile image


      8 years ago

      Thanks for the useful tips def going to use them and even tell some friends

    • profile image


      8 years ago

      Thanx so much for the advice. I'm 23 yrs old and have been dealing with the most horrible debilitating cramps for about ten yrs and its nearly impossible to find natural remedies that alleviate my pain. Your stretches along with a heating pad and perscription pain meds gave me tremendous relief. I'm very thankful I found these stretches to help relieve my cramps. I thought this was just monthly routine pain that I was fated to endure for years to come. Now I know there is relief! Thanx again:)

    • profile image


      8 years ago

      I am a 14 year old girl and that really helps because i get mine in my thighs so it helps THANKS!!

    • nanetteparker profile image


      8 years ago

      teenagers as well as women who are about to have their menopausal period are the ones who often suffer from this condition. it is true the applying heat compress really works to relieve or lessen menstrual pain.

    • profile image


      8 years ago

      This looks like a good idea! I always hate taking medication because i always tend to choke on them, i think im going to try the heating one! Thanks.

    • profile image


      9 years ago

      I absolutely love these.

      I can't take strong medication, so I have been dealing with bad cramps for a long time. And these help so much!

      Thank you.

    • profile image

      Getting Rid Of Period Cramps 

      9 years ago

      A lot of great info here. Looks like a lot of great stretches to help out with menstrual cramps. I'm sure a lot of women will find this hub helpful!

    • profile image


      9 years ago

      I am going to try these this time for sure..

    • Brooke.Crawford profile image


      9 years ago from Missouri

      massage is also helpful! nice hub, i'm sure most women could use this information.


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