If you don’t get enough pain relief, talk to your doctor. They might approve a larger dose or prescribe a stronger pain medication that will work better for you.

You can also soak in a hot bath, which can be relaxing for your body and your mind.

Lying on your back with a pillow under your knees can also help. For a bonus, put a heating pad on your abdomen or cover yourself with a weighted blanket. [6] X Research source

People who drink at least 1600 mL (about 54 ounces) of water a day before and during their periods are less likely to need anti-inflammatory drugs to reduce the pain from cramps. [8] X Research source

There are many yoga poses that practitioners recommend for easing period cramps as well. An online search will bring up plenty of videos you can follow that are suitable for beginners. [11] X Research source

You might also try physical therapy that aims to reduce pressure at certain trigger points associated with menstrual cramps. Nerve stimulation therapy can also help. [14] X Trustworthy Source American College of Obstetricians and Gynecologists Professional association of OB/GYNs focused on education and public outreat initiatives Go to source Keep in mind that many of these alternative therapies can be costly and they typically aren’t covered by health insurance.

During PMS, exercise is also helpful—if you can get yourself moving. Sometimes you might not feel up to it, but if you can manage even a short walk, it’ll get those endorphins pumping and you might find you start to feel a little better. [17] X Research source

You don’t necessarily have to go full vegan, but you might also notice less cramping if you avoid animal products entirely, especially meat and dairy. This is an easier change to make if you get your family and friends involved—it’s hard to change your way of eating on your own. Make the change slowly, eliminating one food at a time over the course of several weeks. Talk to your doctor or work with a nutritionist to come up with food options that will leave you feeling full and provide you with the nutrition you need.

If you’re having a hard time with sugar cravings, try a cup of hibiscus tea, which can help naturally calm the urge for something sweet. [20] X Research source

Like changing your diet, supplements are more of a lifestyle change. If you only take these supplements during your period, you likely won’t notice much effect. However, if you take them for a month or two, you might start to see a difference.

You can also get a hormonal intrauterine device (IUD) implanted to help with menstrual cramps. The IUD frequently results in a lighter menstrual flow, which makes the whole experience less intense. Over time, you might even stop bleeding completely.

Pelvic inflammatory disease: an infection of your reproductive organs Endometriosis: the lining of your uterus grows outside your uterus, leading to severe pain Adenomyosis: your uterine lining grows into the muscle wall of your uterus Uterine fibroids: non-cancerous growths that cause severe cramping unless removed