5 Natural Remedies for Period Pain Relief

Suffering from period pain? Here’s why – and my top 5 remedies to help you find relief naturally.

Period pain is one of those things many of us have been told to just “grin and bear.” But here’s the truth: painful periods aren’t something you should have to endure. 

While mild cramping can be a normal part of your cycle, debilitating pain that impacts your daily life is a sign that something deeper might be going on—and it deserves attention.

As a naturopath with a special focus on women’s health, I’ve seen firsthand how life-changing it can be to get to the root cause of painful periods and, as a human being with endometriosis, just how valuable it is to find a way to resolve period pain. 

So, without further ado: let’s explore how and why period pain can become a thing, what experiencing painful periods could mean, and my top five natural remedies to help you manage it (and maybe even eliminate it altogether).

Why does period pain happen?

Each and every menstrual cycle begins with our period. Our period – aka menstruation – is when the lining of our uterus sheds. 

This shedding is driven by prostaglandins – hormone-like compounds that are produced within the uterine lining itself, and that cause the muscles and blood vessels of the uterus to contract; it’s these contractions that help to give that lining the boot.

Prostaglandin levels are naturally highest on the first day of our periods (which also marks Day 1 of each new menstrual cycle), and will climb especially high if there’s an imbalance in your oestrogen and progesterone levels. It’s how high the level of prostaglandins, and therefore contractions, gets that dictates the likelihood of cramping and period pain – aka dysmenorrhoea.

What’s ‘normal’ when it comes to period pain?

While period pain is a common complaint, it’s not necessarily something you should accept as ‘normal’. In fact, if you experience severe, long-lasting pain that’s resistant to your classical, over-the-counter pain relief? It might be a sign that there’s a deeper issue.

Now, don’t get me wrong: a little discomfort, or some mild pain or cramping, in your pelvis and/or lower back with your period actually is quite normal – again, your prostaglandins are turfing out that uterine lining, which was making itself quite at home in that uterus of yours. This kind of ‘normal’ discomfort or mild pain shouldn’t interfere with your day, and it probably doesn’t require any kind of pain medication (but, if it did, it’d work pretty gosh darn fast). The emphasis is on “little” and “mild”, here!

What is not normal, though, is any kind of pain that:

• you’d describe as “burning”, “stabbing”, “throbbing”, or “debilitating”
• absolutely interferes with your day, and/or has you crying/screaming/throwing up
• doesn’t seem to be relieved by pain medication
• lasts more than 1-2 days (and maybe even returns between periods)

Abnormal pain should warrant further investigation – it might be acting as a pretty large warning sign from your pelvis that something’s not right. Something like:

• Endometriosis – a condition where cells/tissue similar to those of the uterine lining grow outside of the uterus
• Adenomyosis – a condition when uterine lining cells/tissue grows into the uterine muscle
• Fibroids – non-cancerous growths in the uterus can cause heavy bleeding as well as pain
• Pelvic infection – an infection, as the name implies, within the reproductive organs in your pelvis
• An IUD that’s not quite right for you, or sitting in not quite the right spot

If the above have been ruled out, then it’s time to support your hormone balance!

How I approach Period Pain as a Naturopath

My goal as a naturopath is to work with you to uncover the root cause of your period pain and develop a tailored plan that supports your unique body. By focusing on the whole person – not just their symptoms – I help my clients reduce inflammation, balance hormones, and support optimal uterine health naturally.

I also work with a large and very handy toolkit of herbs, nutrients and other natural remedies to provide period pain relief – these are five of my favourites…

1. PEA – The Inflammation Fighter

What it is: Palmitoylethanolamide, or PEA, is a naturally occurring fatty acid amide with potent anti-inflammatory, analgesic (aka pain-relieving), and neuroprotective properties.

Why it helps: Research shows that PEA works to reduce inflammation by controlling immune cell activity, therefore helping to alleviate even chronic pain. PEA also enhances the endocannabinoid system – the system of neurotransmitters (the brain’s chemical messengers) which play a role in regulating and modulating pain, amongst many of our other critical bodily functions. Finally, PEA has also been shown to protect and restore nerve tissue, helping with neuropathic pain management. 

How to use it: PEA supplements are widely available, but it’s always best to consult with a healthcare practitioner (hello – me!) to determine the right dosage for your needs and ensure you’re using a quality supplement that you can trust.

2. Ginger – Nature’s Pain Reliever

What it is: Ginger is a powerful anti-inflammatory and antioxidant with a long history of use in pain management, with some good evidence around its ability to reduce the intensity of period pain. Some studies have even shown that ginger can be as effective as ibuprofen in reducing period pain!

Why it helps: Ginger contains compounds that work to reduce inflammation, a key contributing factor to period pain, but can also improve blood circulation in the pelvis, helping to relax the muscles of the uterus, reduce prostaglandin-induced contractions and cramping, and decrease the sensation of pain. I also love ginger for its anti-nausea effects, but as an antioxidant for uterus, pelvic, and women’s health overall.

How to use it: In the clinic, I work with high-quality ginger supplements and liquid herbal extracts, but you can access ginger for use at home, too! Grab some fresh (or dried) ginger to use in your cooking around period-time, but also brew yourself a cup of ginger tea for the days you usually experience period pain – simply steep your ginger in hot water for a good 10 minutes or so, and sip as needed.

3. Magnesium – The Muscle Soother

What it is: Magnesium is an essential mineral that supports muscle and blood vessel relaxation, reduces pain and inflammation, and plays a role in a casual 300 enzyme systems for biochemical reactions in the body.

Why it helps: Magnesium is famous for its ability to relax muscles – including those in the uterus – and this superpower makes it a great remedy for reducing the intensity of period pain. It can also work to improve blood circulation (by helping to relax blood vessels, as well as muscles), reduce inflammation, and even modulate the neurotransmitters involved in pain perception.

How to use it: Eating more magnesium-rich foods like leafy greens, raw/dark chocolate, avocados, whole grains, and nuts & seeds is a great start – particularly in the luteal (aka pre-period) phase of your cycle. If you need some extra support, opt for a quality magnesium supplement that offers a highly bioavailable form, like glycinate, citrate, or amino acid chelate.

4. Omega-3s & SPMs – Anti-Inflammatory Powerhouses

What they are: Omega-3 fatty acids (EPA & DHA, found in fish oil, and ALA, found in walnuts, chia & flaxseeds) are well-known for their anti-inflammatory benefits. Specialised pro-resolving mediators (SPMs), derived from omega-3s, are compounds made by our bodies that actively resolve inflammation.

Why they help: Omega-3s – especially EPA and DHA – are potent anti-inflammatories and supporters of healthy blood flow with the ability to influence pain perception, but are also capable of balancing the production of pain-causing prostaglandins.
Meanwhile, SPMs work to actively promote the resolution of inflammation, as well as reduce it. This means they can help to minimise pain sensitivity whilst protecting tissues from any inflammatory damage.

How to use them: Incorporate more omega-3-rich foods like wild-caught fatty fish (aka salmon, mackerel, sardines), walnuts, chia seeds & flaxseeds into your diet, and consider a high-quality fish oil supplement if you need to top-up your intake. For more targeted support, SPM supplements are a great option to supercharge those anti-inflammatory effects! Remember to opt for sustainably and safely sourced as well as high-quality if you’re supplementing.

5. Saffron – The Mood-Boosting Pain-Buster

What it is: Saffron is a vibrant, aromatic (and quite expensive!) spice – from the Crocus sativus flower – that’s been used for centuries to support physical, mental and emotional health. Research shows that saffron holds the power to significantly reduce the severity and duration of pain – including period pain – with a hit rate not dissimilar to many over-the-counter pain medications.

Why it helps: Saffron contains compounds like crocin and crocetin that act as potent anti-inflammatories, but it’s also an antispasmodic – meaning it helps to relax muscles, including uterine muscles – which makes it an excellent remedy for pain. I also love using Saffron for its ability to enhance mood and balance emotions, making it particularly helpful for women who experience other undesirable pre-menstrual symptoms before and/or during their periods, like mood swings, anxiety, and irritability.

How to use it: Saffron supplements are available (again, it’s always best to consult with a professional practitioner to ensure you’re getting the right quality and dose), but you can also steep a few strands in hot water for a calming tea.

Some extra Pain-Free Period pointers

While herbal supplements and remedies can work wonders for painful periods, it’s important to consider period health from a holistic perspective, too.

1. Stress Less

Chronic and long-term stress can worsen period pain by increasing inflammation and throwing out the balance of your hormones – and not just cortisol!

Relaxing sounds like just about the last thing you can or want to do when your cramps are through the roof… but extra tension won’t help. 

2. Eat More Whole Foods

I recommend an (at least predominantly!) anti-inflammatory, whole-food diet to every one of my clients, regardless of what I’m seeing them for, for fairly obvious reasons. 

Basically, this means more:

• Leafy green veggies
• Berries
• Wild-caught fatty fish
• Nuts + seeds
• Whole grains 
• Legumes
• Filtered water + herbal teas

…and less:

• Processed foods
• Sugary sweet treats
• Fast, fatty + fried foods
• Cured, canned + tinned meats
• Vegetable + hydrogenated oils
• Excessive amounts of dairy 
• Soft, energy + alcoholic drinks

Bonus points: pre-prepare some delicious, nutritious and grounding meals well before your period’s due (and before any potential pain kicks in!), so that your freezer, fridge and pantry are all already full of options.

3. Make Moves

Movement helps improve blood flow and release endorphins, your body’s natural painkillers – but go gently with yourself, listen to your body, and stick to some walking, stretching, or yoga over trying to push through more intensive exercise. I particularly love the yoga pose, ‘Supta Baddha Konasana’ (aka reclined butterfly), for relieving pelvic tension. 

Heat and/or castor oil packs can also help promote circulation and blood movement, and therefore help ease pain. I also recommend using a TENS machine, which can help to relieve pain by stimulating nerve activity. 

You shouldn’t have to suffer

While period pain might be common, it’s not something you have to – or should – accept as ‘normal’. And, whether it’s by supporting your hormones, reducing inflammation, or identifying and addressing any underlying cause, there are natural options available for remedying painful periods.

If you’re tired of struggling with cramps that leave you curled up in bed every month, let’s chat. Together, we can uncover the root cause of your pain and create a personalised plan to help you feel better with every cycle. Book a free discovery call with me, and let’s get started on your journey to pain-free periods!