Heat on the lower belly and ibuprofen started at the first twinge are the two best-evidenced cramp relievers - and they stack.
NSAIDs block the prostaglandins driving the cramp, so they work best started early (even the day before expected pain) rather than rescued at peak. Also genuinely useful: gentle exercise, a warm bath, and easing caffeine, alcohol, and salt beforehand; hormonal birth control tames severe cramps long-term. Not normal: pain that changes pattern or worsens, pain outside periods or during sex, very heavy bleeding, or cramps that heat and painkillers no longer touch - those deserve a check for endometriosis or fibroids. Pymander is a free AI doctor, 24/7 by text, and can help you judge the pattern.
What to do
Common questions
What helps with period cramps?
The two best-evidenced relievers are heat and NSAIDs. A hot water bottle or heat patch on the lower belly or back relaxes the cramping muscle and rivals painkillers in studies - and it stacks with them. Ibuprofen (or naproxen) works by blocking the prostaglandins that drive cramping, and it works best started at the first twinge or the day before you expect pain, then taken regularly for the first day or two - not rescued at peak pain. Also genuinely helpful: gentle exercise like walking (releases endorphins and improves blood flow), a warm bath, and cutting back on caffeine, alcohol, and salty food in the days before. Hormonal birth control often tames severe cramps long-term. When cramps are NOT normal: pain that suddenly changes pattern or worsens, pain outside your period, pain during sex, very heavy bleeding, or cramps that painkillers and heat no longer touch - those warrant a check for endometriosis or fibroids. Pymander is a free AI doctor, 24/7 by text, that can help you judge whether yours fit the normal pattern.