How to Get Rid of Cramps (Girls)

Three Methods:Relieving Cramps by Tweaking Your DietRelieving Cramps by Stretching and ExercisingRelieving Cramps by Other Methods

Do you have horrible menstrual cramps? Although menstrual cramps may affect most women, they don't affect all women in the same way. Still, suffering through the monthly agony of cramps doesn't have to be as steady as your period. Try some of these steps if you want to relieve pain and get rid of your cramps fast.

Method 1
Relieving Cramps by Tweaking Your Diet

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    Eat a banana. Bananas contain potassium, which may reduce cramps, as cramps could be due to a potassium deficiency.[1] Other foods that contain loads of potassium include:
    • White beans, such as Adzuki, soy, or Lima beans
    • Leafy greens, such as spinach or kale
    • Dried fruits, such as apricots, prunes, or raisins
    • Fish, such as salmon, halibut, and tuna
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    Avoid caffeine as much as possible. Having too much caffeine can make your cramps worse. Some sources recommend avoiding foods and drinks that contain caffeine, such as coffee, teas, colas, etc before and during your period.[2]
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    Drink (decaffeinated) chamomile tea. A recent study done by the Imperial College of London found that drinking German chamomile tea (also called Matricaria recutita) helped relieve pain caused by menstrual cramps.[3] Chamomile contains glycine, an amino acid that can relieve muscle spasms. By relaxing the uterus, chamomile appears to be helpful in relieving cramps caused by periods.
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    Try a sports drink. Although there is no scientific evidence to suggest that drinking a sports drink will help with period cramping, it can't hurt. Sports drinks contain electrolytes, which help regular cramping.
    • Why might sports drinks be ineffective? Regular cramping may be caused from hyperactivity or a deficiency of essential nutrients such as potassium or magnesium. Period cramping, however, is caused by contractions of the uterus, which tries to expel the uterine lining and any eggs that went unfertilized during ovulation. Because period cramping isn't caused by the same thing as normal muscle cramping, sports drinks may be less effective than advertised.
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    Take omega-3 fatty acids. Taking a daily fish-oil supplement — high in a healthy fat called omega-3 fatty acid — could help you reduce pain caused by menstrual cramping. One study found that women who took daily fish oil supplements had less pain associated with cramping than women who simply took a placebo.[4]
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    Try other beneficial supplements. Ask your doctor about supplements before you begin a serious change in your diet. Some supplements may interact adversely with one another or with medications that you may be taking. The following supplements may also be beneficial to your health and keep you from reeling with pain when your period does come:
    • Calcium citrate, 500 - 1,000 mg daily. Calcium citrate helps by maintaining muscle tone.[5]
    • Vitamin D, 400 IU daily. Vitamin D helps your body process calcium as well as help fight inflammation.[6]
    • Vitamin E, 500 IU daily. Vitamin E may help reduce menstrual pain.
    • Magnesium, 360 mg daily, for 3 days before menstruation starts. Magnesium helps reduce the prostaglandins, or chemicals released during menstruation that cause muscle contractions, involved in menstrual pain.[7]
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    Have 1 tsp (5 ml) of Blackstrap Molasses. Derived from the sugar refining process, blackstrap molasses is a nutrient-rich syrup. This grade of molasses boasts high amounts of calcium, iron, potassium, magnesium, manganese, vitamin B6 and selenium. These nutrients reduce cramping by minimizing blood clots, relaxing the muscles and restoring the system’s nutrient level.

Method 2
Relieving Cramps by Stretching and Exercising

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    Elevate your legs. Keep your legs a foot or two above the rest of your body with pillows. This can force your uterine muscles to relax.
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    Try acupuncture. In several studies, women who were treated with acupuncture reported less pain and needed less medication.[4][7] Acupuncture works by balancing out the qi (or energy deficiencies) in the body. In the case of menstrual cramping, the qi imbalances are purportedly in the spleen and liver area.[4]
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    Place pressure on your stomach for 10 seconds. Gentle pressure is best, and repeat in 10-second intervals as needed. Your body will start to notice the sensation of the pressure instead of the sensation of pain caused by the menstrual cramping. More than just offering a distraction, the pressure could also soothe some of the pain.
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    Massage your abdomen. Massage the front of the abdomen, working back to your lower back. Have a friend or a family member massage your lower back if possible. This will reduce a lot the pain for some time.
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    Walk around. Walking is an effective and easy remedy for pain associated with menstrual cramping. For best results, walk briskly, and do this exercise for 30 minutes cycles at least three times a day.[8] Walking will help get your beta-endorphins going, as well as reduce prostaglandins.
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    Go jogging for a little bit. This will give you enough exercise to keep you in less pain. In lieu of exercise, you can try other forms of aerobic exercise. Again, shoot for 30 minutes of controlled, medium-intensity aerobic exercise, 3 times a week.
    • Biking
    • Swimming
    • Dancing
    • Sports, such as soccer or basketball, that involve running
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    Do a few sit-ups. Any exercise may be beneficial, but sit-ups work your abdominal muscles especially, focusing attention away from cramping and toward the pleasant burn in your outer tummy.
    • Exercise releases beta-endorphins in your body, which are internal opioids, or the morphine that your body produces all on its own.[8]

Method 3
Relieving Cramps by Other Methods

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    Place a heating pad or hot water bottle on your stomach. Alternate the hot water bottle by placing it on your lower back. (You may need to have two hot water bottles handy in order to do this.
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    Take a warm bath. A warm bath is another form of heat treatment used to reduce the pain of cramping in women. Warm baths are believed to relax the muscles of the body, making the pain less noticeable.
    • Try putting a cup or two of Epsom salts in the bath. Epsom salts are high in magnesium, a deficiency of which may cause cramping. Soak in the bath for at least 30 minutes.
    • Try adding a cup of sea salt and a cup of baking soda to the water. This combination might further relax the muscles of the body. Soak in the bath for at least 30 minutes.
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    Try a painkiller. Choose painkillers like ibuprofen, paracetamol or painkillers designed specially for period cramps. Just be sure to follow the directions on the bottle!
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    Talk to your doctor about contraceptive pills. For severe pain associated with menstrual cramps, talk to your doctor about birth control. Taking birth control pills may reduce pain, bloating, and cramps associated with periods.[9] If you have severe cramping and pain during your periods, talk to your doctor about the birth control options available to you.
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    Use preventative care. Painful menstrual cramps may be prevented before they even start to bother you. Avoiding the following may help give you a break from period cramping before you even have to deal with it:
    • Alcohol, tobacco, and other stimulants
    • Stress[10][11]
    • Inactivity


  • Find a comfortable position:
    • Lay on your side with your knees bent and legs curled inward, like you're rolling up into a ball. Read, listen to music, or watch TV to get your mind off of it.
    • If you have a pet, let them lay on your lap for a while! The heat and pressure which the pet produces, will help relieve the pain. (Stroking your pet also relives any stress which you may be experiencing).
    • Lay on your stomach and breathe in through your nose and out of your mouth every once in a while holding your breath for ten seconds. This slows your heartbeat, thus relaxing your body. It can also help you fall asleep!
    • Lean forward while you are sitting to relieve the pain.
    • Lie on your stomach with a pillow directly under where the cramps are.
    • Get on your knees and lean forward over them, so that your knees are pressing on to your stomach.
  • Don't wear things that are tight around the waist. For example, skinny jeans, elastic pants, tight waisted jeans. Try to just wear loose fitted shorts, and sweats.
  • Lift your feet up while laying down and get a heat pad and place it on top of you stomach, it's works amazingly.
  • Drink lots of water. The more hydrated you are, the better.
  • Distract yourself. Stay active to take your mind off the pain. Do simple stretches and exercises. Or, try not think about it. Focusing too much on the pain will make it feel worse. Watch TV, read, do something relaxing to get your mind off it.
  • Use breathing to relieve the pain: Breathe slowly in through your nose and out through your mouth.
  • Drink some hot tea with a little bit of honey. Also massage the area where the cramps are coming from.
  • If you have them at school ask to go to the washroom, and massage your stomach so it brings less attention.
  • Keep some pain killers in your purse or backpack when at work or just out to be out. Be careful where you bring painkillers because most schools around the U.S. do not allow students to bring in any kind of drug, medicated or not.[citation needed] If the painkiller or other medication is not brought directly to the school nurse, it is an offense worthy enough for a suspension or expulsion.[citation needed]
  • Leaning forward helps.
  • Fill a sock with rice, beans, or flax seeds and microwave for 1 minute, then put it on your abdomen.
  • Make continued visits to the bathroom, you may be constipated.
  • Lay on your stomach in the sphinx position. Slowly push your upper body up to stretch stomach muscles. It will not get rid of them, but it definitely helps make mine more tolerable.
  • Push between big toe and little toe as a pressure point to relieve pain.[citation needed]
  • Lay in a downward dog position and rock forwards, back and forth.
  • Laying on your left side specifically can help menstrual cramps and other types of abdominal pain.
  • Swallow 1tsp of apple cider vinegar with an 8 oz glass of water.
  • Lay on your stomach.
  • Lay in birthing position:

Lie down and grab the back part of your thighs so that your legs are spread apart and at ninety degree angles.

  • Do not stay balled up. You need to walk around, but only a little, just don't over-do it.
  • Lay on your left side of you're body with your legs curled up with you as if you were in a ball. Then drink water and sit with a hot-pad on you.
  • Take a warm bath. Soak for about 30-40 minutes. While in there read a book, or close your eyes and think to keep yourself relaxed.
  • Dance or yoga help.
  • Lie on your left side and rub anticlockwise circles on your abdomen.
  • Go in for a relaxing hot shower, it really helps.
  • Leaning against a counter or something that puts pressure on your abdomen really helps.
  • Do some simple exercises and stretches to ease the pain. Lay on your stomach while you are sleeping to ease the pain.


  • If cramps are severe, long-lasting, and impeding your day-to-day activities, consult your doctor. You may require a stronger painkiller or birth control to manage your pain.
  • Be careful with heating pads and hot water bottles. If you are not watchful, you may get burned.
  • Always follow directions on medication bottles. An overdose could be deadly.
  • Follow the allergy advice on any bottles or food packaging.

Things You'll Need

  • Bananas
  • A painkiller, such as Ibuprofen
  • Pillows
  • A heating pad or hot water bottle
  • Water

Article Info

Categories: Cramps | Articles in Need of Sources