What helps with period cramps?
Last updated September 3, 2026.
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
- Start ibuprofen before the peak: prostaglandin blockers work preemptively, not as rescue.
- Apply real heat: a bottle or patch on the lower belly or back for as long as it helps.
- Move gently: walking genuinely reduces cramp pain for many people.
- Escalate pattern changes: new, worsening, or between-period pain deserves a workup.
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