Natural Remedies for Period Pain: What Actually Helps?

12 min read
Natural and medical options for managing period pain

Looking for natural ways to manage period pain? Heat, regular gentle movement and a TENS machine may help ease menstrual cramps. Ginger may also help, although the research is less certain.

You don't have to rely on home remedies alone. Period pain that is severe, getting worse or disrupting everyday life deserves medical attention.

Here's what may help, what the evidence actually says and when it's worth asking for more support.

Key takeaways

  • Heat, regular exercise and TENS are among the better-supported non-drug options for period pain.
  • Ginger may reduce primary period pain, but studies vary in quality and the best preparation and dose aren't established.
  • Evidence for most vitamins, minerals, herbal remedies and supplements is limited.
  • Evidence from supplement studies doesn't automatically mean eating more of a particular food will have the same effect.
  • Self-care can be used alongside pain-relief medicines and hormonal treatments when appropriate.
  • See a GP if period pain disrupts daily life, changes from your usual pattern or occurs with other symptoms.

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Why do period cramps happen?

Period pain, also called dysmenorrhoea, affects about 8 in 10 people who have periods at some stage.

It often feels like cramping, aching or heaviness in the lower abdomen and may spread to the lower back or thighs. Some people also experience nausea, diarrhoea, fatigue, headaches or dizziness.

Primary dysmenorrhoea is caused by contractions of the muscular wall of the uterus. Chemicals called prostaglandins help trigger these contractions as the uterus sheds its lining.

Period pain is generally considered typical when it happens just before or during the first couple of days of your period, doesn't interfere with everyday life and improves with measures such as appropriate pain-relief medicine or heat.

Secondary dysmenorrhoea is period pain associated with another condition, such as endometriosis, adenomyosis, fibroids or pelvic inflammatory disease.

Pain that changes, gets worse or interferes with normal activities is worth discussing with your GP and it’s not just one of those common period myths.

Natural remedies for period pain: what is worth trying?

1. Use a heat pack, hot water bottle or warm bath

Heat is one of the simplest options to try for menstrual cramps.

You can place a comfortably warm heat pack or wrapped hot water bottle over your lower abdomen or back, use a heating pad or try a warm bath or shower.

Research suggests local heat can reduce primary period pain, and Australian clinical guidance includes it among the recommended non-drug options.

Follow the instructions supplied with your heat product, protect your skin from burns and avoid falling asleep with a heat source pressed against your body.

2. Try regular gentle movement

Walking, swimming, stretching, yoga or another form of movement you enjoy may help reduce primary period pain over time.

A Cochrane review found that exercise may produce a meaningful reduction in menstrual pain compared with no exercise, although the quality of the evidence was low to very low.

Most of the studies involved regular exercise throughout the month rather than simply exercising while cramps were happening.

Healthdirect suggests around 45 to 60 minutes of gentle exercise three or more times per week.

That doesn't mean you need to force yourself through exercise when you're in pain. Move if it feels good and rest when it doesn't.

Our guides to working out during your period and gentle yoga poses for period pain have more ideas.

3. Consider a TENS machine

Transcutaneous electrical nerve stimulation, or TENS, uses a small device to deliver mild electrical impulses through pads placed on the skin.

A 2024 Cochrane review of 20 trials found that both high-frequency and low-frequency TENS may reduce primary period pain compared with placebo or no treatment.

The certainty of the evidence was low to very low because the studies were generally small and had methodological limitations. Side effects were also poorly reported.

Mild skin irritation where the pads are attached can occur.

Follow the instructions supplied with your device. Ask an appropriate healthcare professional before using TENS if you're pregnant, have an implanted electrical device or have another health condition that may affect safe use.

Don't place electrodes on broken or irritated skin.

Our TENS and EMS guide explains how the devices differ and includes more safety information.

You can also browse our TENS machines.

4. Make room for rest and comfort

Slow breathing, meditation, a comfortable resting position, gentle massage or simply getting into bed with a heat pack may help you cope with discomfort.

There isn't strong evidence that relaxation techniques themselves treat dysmenorrhoea, but that doesn't mean they can't make a difficult day more comfortable.

Rest is also a perfectly reasonable option. You don't need to exercise, stretch or be productive through significant pain.

Can food, ginger or supplements help?

The evidence here becomes considerably less certain.

Ginger

Ginger is one of the better-studied complementary options for primary period pain.

A 2024 systematic review and meta-analysis found that ginger preparations reduced pain intensity compared with placebo.

However, results varied considerably between studies, many of the trials had a risk of bias and safety reporting was limited.

The studies also used different ginger preparations and doses, so there isn't an established amount or form that works for everyone.

A cup of ginger tea can be a comforting drink, but research using concentrated ginger preparations doesn't show that an ordinary cup of ginger tea will provide the same effect.

Ask a pharmacist or doctor before using concentrated ginger supplements if you're pregnant, take regular medicines or have a medical condition that affects bleeding.

Omega-3-rich foods

Omega-3 fats are found in foods such as:

  • salmon
  • sardines
  • mackerel
  • herring
  • walnuts
  • chia seeds
  • ground linseeds or flaxseeds

A 2024 systematic review found promising reductions in dysmenorrhoea pain among participants taking daily omega-3 supplements for two to three months.

However, the studies tested supplements rather than simply increasing omega-3-rich foods in the diet, and the research had methodological limitations.

These foods can be nutritious parts of your normal diet without needing to think of them as treatments for menstrual cramps.

Our guide to food and PMS looks at calcium, magnesium, omega-3s, vitamin D and other nutrients in more detail.

Vitamins, minerals and other supplements

A wide range of supplements are promoted for period pain, including magnesium, fish oil, vitamin B1, vitamin E and zinc.

The evidence isn't particularly strong.

A Cochrane review of 27 trials involving more than 3,000 participants found no high-quality evidence supporting any dietary supplement for dysmenorrhoea.

There was some low or very low quality evidence suggesting possible benefit from several supplements, including ginger, fish oil, vitamin B1 and zinc, but the studies were generally small and safety reporting was poor.

The review did not assess magnesium.

Supplements can also cause side effects and interact with medicines, so don't assume that “natural” automatically means harmless.

Ask your pharmacist or GP before starting supplements specifically for period pain, especially if you take regular medicines, are pregnant or could be pregnant or have another medical condition.

What about acupuncture, acupressure and herbal teas?

Acupuncture and acupressure

Some people choose acupuncture or acupressure as part of their period-pain management.

The evidence is mixed. An older Cochrane review concluded that there wasn't enough reliable evidence to determine whether acupuncture or acupressure was effective for primary dysmenorrhoea.

More recent research has been somewhat more positive, with 2025 reviews suggesting that acupoint stimulation or acupressure may reduce menstrual pain. However, concerns about study quality, bias and differences between studies remain.

It's reasonable to consider acupuncture or acupressure as a complementary option if you're interested, but it shouldn't replace assessment or established treatment when pain is severe or persistent.

Read our guide to acupressure and period pain for a closer look at the evidence.

Herbal teas

Chamomile, peppermint, ginger and raspberry leaf teas are commonly recommended online for menstrual symptoms.

A warm drink can certainly be comforting, but there isn't strong evidence that an ordinary cup of chamomile, peppermint or raspberry leaf tea reliably relieves menstrual cramps.

Ginger has better research behind it than most of these herbs, but again, studies have generally used specific ginger preparations rather than a standard cup of tea.

Herbal products can interact with medicines and some may not be suitable during pregnancy.

What about pain-relief medicines and hormonal treatments?

Choosing natural or complementary approaches doesn't mean you need to avoid established treatments.

Anti-inflammatory medicines

Non-steroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen, naproxen and mefenamic acid are commonly used for primary period pain because they reduce the production of prostaglandins.

Australian guidance says they generally work best when started one to two days before your period is expected and taken regularly through the first two to three days of bleeding.

NSAIDs aren't suitable for everyone, including some people with certain stomach, kidney, cardiovascular or asthma-related conditions.

Follow the instructions on the medicine and ask a pharmacist or GP whether they're suitable for you if you're unsure.

Paracetamol may also help milder period pain.

Hormonal treatments

Hormonal contraception can reduce menstrual pain for some people.

Options can include the combined contraceptive pill, vaginal ring, contraceptive implant, injection or hormonal IUD depending on your health, preferences and contraception needs.

Our guide to contraception options in Australia explains the main methods.

When should you get medical help for period pain?

Period pain is common, but severe pain shouldn't automatically be accepted as something you simply have to live with.

Make an appointment with your GP if:

  • pain stops you attending work, school or doing your usual activities
  • your period pain is becoming worse
  • the pattern of your pain has changed
  • pain-relief medicines and heat aren't helping enough
  • you experience pelvic pain between periods
  • you have pain during sex
  • you have pain when passing urine or opening your bowels
  • you bleed between periods
  • your periods become unusually heavy or irregular
  • you have unusual vaginal discharge or fever

Conditions such as endometriosis, adenomyosis, fibroids and pelvic inflammatory disease can cause secondary dysmenorrhoea.

Symptoms alone can't tell you whether one of these conditions is responsible, so medical assessment is important when pain is persistent or changing.

When is pelvic pain urgent?

Seek urgent medical care for sudden or severe pelvic or abdominal pain, particularly if you also have fainting, significant dizziness, fever, repeated vomiting, heavy bleeding or feel seriously unwell.

If pregnancy is possible, severe pelvic pain needs prompt assessment, especially if it occurs with bleeding, shoulder-tip pain, dizziness or fainting.

Call triple zero (000) if you feel seriously unwell or are in immediate danger.

If you're unsure how urgently you need care, call healthdirect on 1800 022 222.

Keeping a record of when your pain happens, how strong it feels, your bleeding and other symptoms can help your doctor understand the pattern.

Period Shop's free downloadable period tracker can make this easier.

Frequently asked questions

What is typical period pain?

Cramping just before or during the first couple of days of a period that doesn't disrupt normal activities and improves with measures such as heat or appropriate pain relief is generally considered typical. Pain that stops you doing your usual activities deserves medical attention.

What is the best natural remedy for period cramps?

There isn't one option that works for everybody. Heat is simple, inexpensive and widely recommended. Regular exercise and TENS may also reduce pain for some people. Ginger has promising but less certain evidence.

Does ginger tea help period cramps?

Ginger preparations have reduced dysmenorrhoea pain in some studies, but the research has used different preparations and doses. That doesn't establish that an ordinary cup of ginger tea will have the same effect.

Does magnesium help period pain?

Magnesium is commonly used for cramps, but good-quality evidence specifically supporting magnesium for dysmenorrhoea is limited. Check with a healthcare professional before using supplements specifically to treat period pain.

Can I use natural remedies and pain-relief medicine together?

Often, yes. Heat, comfortable movement, rest and other self-care measures can generally be used alongside appropriate pain-relief medicines. Ask a pharmacist or doctor about supplements, TENS or medicines if you have another health condition or take regular medication.

Does period pain change over time?

It can. Primary period pain is particularly common in teenagers and younger adults and may change over time. New pain, worsening pain or a significant change from your usual pattern should be checked rather than assumed to be normal.

Should I avoid particular foods during my period?

There isn't a general list of foods you need to avoid to prevent menstrual cramps. A varied diet is reasonable, and individual digestive triggers may differ. You don't need to eliminate sugar, carbohydrates, fat or particular foods simply because you're menstruating.

Finding what works for you

You don't need a complicated period-pain routine.

A heat pack may be enough on one cycle. Another month you might prefer a walk, TENS, appropriate pain relief or simply some extra rest.

Complementary approaches such as ginger or acupressure may also suit some people, as long as their limitations are understood.

Most importantly, you don't need to work your way through every home remedy before asking for help.

If period pain is affecting your work, study, sleep, relationships or normal activities, that's reason enough to talk with your GP.

Download Period Shop's free period tracker to record your pain, bleeding and other symptoms before an appointment.

Related reading

Sources and further reading

This article provides general health information and isn't a substitute for individual medical advice.