How to Use Heat for Soothing Menstrual Cramps Naturally

Period cramps are the worst. On top of dealing with bleeding every month, it feels unfair to also contend with cramping, bloating, and achiness. While it’s definitely common to experience dysmenorrhea, the clinical term for menstrual cramps—with around 60% of people who menstruate reporting mild cramps, and 5-15% reporting severe, debilitating pain—no one should have to suffer during their period. At LOLA, we’re big advocates for period pain self-care, and finding the relief methods that work for you. 

One natural remedy that’s proven effective at reducing menstrual cramps is heat therapy. That’s anything from soaking in a hot bath, to applying hot water bottles, heating pads, or heating patches on your abdomen or lower back. Heat relaxes your uterine muscles, which helps decrease contractions and cramping. It also increases blood flow to the pelvic area, and triggers the release of endorphins, which can have a pain relieving and soothing effect. 

Heat therapy is non-invasive and low-risk; you’ll just want to make sure your heating method isn’t too hot to prevent scalding or burning. Experts recommend applying heat for no longer than 20 minutes at a time. Always be sure to place a towel or layer of clothing in between your hot water bottle, heating pad or heating patch to avoid irritation. 

We’ll break down how to use heat therapy for menstrual cramps, plus other natural remedies for period pain, and when to use over-the-counter pain relievers. We’ll also point out the signs your pain warrants a visit to the OB/GYN. 

Why Heat Feels So Good During Your Period

If you’ve ever felt more relaxed after taking a hot bath or even sipping on a hot tea, you know the soothing properties of heat. Beyond providing comfort, heat acts as a natural pain reliever by relaxing your muscles, which calms down the cramping. When applied locally, heat increases blood flow to the pelvic area and lower back, circulating oxygen and nutrients to relieve discomfort and any bloating. It also can trigger the release of endorphins, which promote well-being.

How Heat Therapy Works for Period Cramps

Heat is good for period cramps, but why? In a nutshell, heat increases blood flow, triggers endorphins, and relaxes uterine muscles, which calms cramping and relieves pain. 

• Dilates blood vessels

• Improves oxygen flow to muscles

• Reduces muscle tension and spasms

Heat therapy is also known as "thermotherapy," an alternative medicine that uses heat to provide pain relief, reduce inflammation and muscle spasms, decrease stiffness, and increase blood flow to the source of discomfort. 

Best Methods for Using Heat to Relieve Cramps

There are a handful of ways to use heat therapy for menstrual cramps. You can apply a heating pad, hot water bottle, or heating patch locally to your abdomen or lower back. You can also soak in a warm bath. 

Always follow safety tips to avoid burns or overheating. If you’re taking a bath, make sure the water isn’t too hot to avoid scalding. If you’re using a heating pad, patch, or water bottle, never apply it directly to your skin, which could cause irritation; place a layer of clothing or a towel in between. Finally, take breaks every 20 minutes to prevent overheating.   

Soothe your menstrual cramps naturally with heating patches for cramps, designed to provide up to 11 hours of relief. [Shop Heating Patches for Cramps]

Heat Therapy vs. Pain Medications

Another effective way to relieve menstrual cramps is via over-the-counter non-stereoidal anti-inflammatory drugs (NSAIDs), like Ibuprofen, Aleve, and Motrin. These pain relievers work to inhibit the body’s production of prostaglandins, a hormone that triggers the uterus to contract and shed its lining during your period. Because prostaglandins are a major culprit behind menstrual cramps, limiting them means lessening cramps. 

NSAIDs are effective, fast-acting, and affordable. However, if taken at high doses over a long time, they can come with side effects, like stomach aches or ulcers, which certainly wouldn’t help on top of period cramps. Always follow instructions on the label to ensure you don’t exceed the recommended dosage. 

If you want to stick with natural remedies for period pain, heat therapy is a safe bet, as long as you follow guidelines to prevent overheating and irritation. If one or the other doesn’t sufficiently help your symptoms, you could try combining them both, taking NSAIDs and applying heat therapy for a one-two punch of relief. 

What To Do When Heat Isn’t Enough

If you’ve tried a heating pad for cramps, soaked in a warm bath, or applied a heating patch or hot water bottle and still aren’t feeling better, there are a handful of other menstrual cramp relief methods to try. Over-the-counter NSAIDs are effective at reducing pain and inhibiting prostaglandins, the main culprit behind your menstrual cramps. Plus, there are additional natural remedies that can help:

Exercise releases endorphins, which provide natural pain relief for the body. If you’re not feeling up for a workout, totally understandable. You might try stretching and gentle yoga, which can help by literally stretching out those crampy muscles. Try moves like forward fold, cobra, child’s pose, knees to chest, and cat cow. Massage with essential oils can target achy areas like your lower back and abdomen. Orgasm has also been shown to relieve pain, by releasing endorphins and oxytocin. 

Staying hydrated and cutting down on inflammatory foods can reduce bloating, so that means limiting alcohol, salty, and fatty foods, in place of fiber and antioxidant-rich fruits and veggies, and iron and omega-3 rich proteins. But we’re not here to fully rain on your parade of comfort foods: some studies have shown that dark chocolate can lessen period cramps! 

If nothing is working, it may be a sign you’re dealing with something more serious. If you’re experiencing severe, debilitating period pain that interferes with your daily functioning— particularly if it’s combined with heavy bleeding that lasts longer than 7 days or occurs in between periods, pain during intercourse, or fever and nausea—that could be a sign of endometriosis, uterine fibroids, or pelvic inflammatory disease. Get in touch with your OB/GYN, who can evaluate your symptoms and provide the proper treatment to get you relief. 

Here are some questions to ask yourself to understand whether the pain is from cramps or something more severe:

• Would you describe your period cramps as severe?

• Is it hard to get out of bed during your period because of the pain?

• Are you experiencing debilitating pelvic pain?

• Is intercourse painful?

• Do you have nausea, diarrhea, or a fever?

• Are you bleeding through tampons or pads every two hours?

• Do your periods last longer than 7 days? 

• Are you bleeding in between periods?

Find Relief For Your Period Cramps

No one should have to suffer during their period. Luckily, you have natural options to relieve period cramps and help you feel better. Heat therapy like heating pads, hot water bottles, warm baths, or heating patches work to reduce the muscle spasms that cause cramping, while also increasing blood flow to the pelvic area, which relaxes your muscles and provides soothing pain relief. It’s worth experimenting with different heating methods and period pain self-care to see what works best for you. 

LOLA’s heating patches are easy to apply, long-lasting, and chemical-free. Simply stick the adhesive to your underwear or clothing, on your abdomen or lower back, and get cramp-calming relief that lasts up to 11 hours. Remember, if your cramps feel severe or debilitating, and nothing you’ve tried is helping, get in touch with your OB/GYN. An easier period awaits. 

Frequently Asked Questions

Does a heating pad actually help period cramps?

Yes, a heating pad relaxes your uterine muscles and stimulates blood flow, which reduces cramping and pain.

How do you get rid of period cramps fast?

The fastest way to reduce period cramps is by taking an NSAID like Motrin or Advil. These OTC pain relievers inhibit production of prostaglandins, a hormone that causes your uterus to contract during your period, leading to cramping.

Why does heat feel so good on period cramps?

Heat relaxes your uterine muscles, which calms down the cramping. When applied locally, heat increases blood flow to the pelvic area and lower back, circulating oxygen and nutrients to relieve discomfort and any bloating. It also can trigger the release of endorphins, which reduce pain naturally.

What position helps period cramps?

Lying on your side in the fetal position, with a pillow in between your legs, which helps keep your pelvis in alignment. You can also try lying on your back with a pillow underneath your knees to help support your lower back.

Feel better fast with heating patches for cramps, easy to use and perfect for calming your menstrual pain. [Shop Heating Patches for Cramps]