Why cramping happens
Period cramps (dysmenorrhoea) are caused by prostaglandins — hormone-like chemicals your uterus releases to help it contract and shed its lining. Higher prostaglandin levels mean stronger contractions and more pain. For most people, cramps peak in the first 24–48 hours of bleeding and then ease off. Pain that worsens over the years, rather than staying stable, can signal an underlying condition like endometriosis.
Heat and movement
A heat pad applied to your lower abdomen relaxes the uterine muscle and improves blood flow — research shows it's as effective as ibuprofen for mild to moderate cramping. Gentle movement, particularly yoga poses like child's pose and supine twists, can also ease pelvic tension. Even a 20-minute walk tends to reduce cramp intensity for most people, thanks to endorphin release.
Dietary adjustments that help
An anti-inflammatory diet in the week before your period can meaningfully reduce cramp severity. This means increasing omega-3 rich foods (fatty fish, walnuts, flaxseed), reducing processed foods and refined sugar, and staying well hydrated. Magnesium — found in dark chocolate, leafy greens, and pumpkin seeds — has good evidence behind it for reducing uterine cramping.
When to seek help
Natural approaches work well for primary dysmenorrhoea (cramps with no underlying cause). But if your pain is getting worse each cycle, if it begins before your period starts, or if it's accompanied by heavy bleeding, pelvic pain outside your period, or pain during sex, speak to a gynaecologist. Secondary dysmenorrhoea often has a treatable root cause.