Period Pain Relief: What Works, Why Periods Hurt and When to See a GP (UK)

Fast period pain relief: what to try first

The NHS says period pain usually lasts up to 3 days. These are the options with the best support.

The NHS also says cutting down on alcohol and not smoking may help.

Stop period pain now: a 10-minute plan

Nothing switches period pain off instantly, but these steps, done together, are the quickest way to take the edge off at home.

1. Take a painkiller if it suits you. Check the list of who should check before taking ibuprofen, then take ibuprofen (with or after food) or paracetamol at the dose on the pack.
2. Put heat on the sore spot. A hot water bottle wrapped in a tea towel, a heat pad or a stick-on heat patch on your lower tummy, or your lower back if that is where it aches.
3. Have a warm bath or shower if you can, then keep the heat going afterwards.
4. Massage gently. Slow circles over your lower tummy and along your lower back.
5. Move a little. A short walk or some gentle stretching often feels better than lying still.
6. Settle in a comfortable position, such as lying on your side with your knees drawn up.

Painkillers take a while. In the trial behind the table above, women taking ibuprofen alone noticed relief after a median of about 2.8 hours, against about 1.5 hours when they also wore a heat patch, which is why heat and a painkiller together make a good first move.

If the pain is severe or worse than usual and painkillers haven’t helped, get an urgent GP appointment or contact NHS 111.

Why do periods hurt?

Period pain happens when the muscular wall of your womb tightens to help shed its lining. NI Direct, which uses NHS content, explains that these contractions squeeze the blood vessels lining the womb and briefly cut off its blood and oxygen supply, and the tissues then release chemicals that trigger pain.

Some of those chemicals are prostaglandins, hormone-like substances that make the womb contract harder. A Cochrane review notes that women with painful periods have high levels of prostaglandins, which is why anti-inflammatory painkillers, which block prostaglandin production, tend to work well.

Ordinary period pain is called primary dysmenorrhoea. Pain caused by a condition such as endometriosis or fibroids is secondary dysmenorrhoea, which NI Direct says is most common between 30 and 45.

The pain can be a dull ache or sharp cramps, and the NHS says it can spread to your back and thighs. Many people also notice bloating, mood changes or poor sleep around the same time: see PMS symptoms and bloating before a period.

Why do I get back pain on my period?

Back pain is a common part of ordinary period pain. The NHS describes period cramps as pain in your tummy that can spread to your back and thighs. The pain starts in the womb as it contracts, but it is often felt elsewhere too, which researchers call referred menstrual pain, and for many people that means the lower back and thighs. A 2015 review also found that women with painful periods tend to be more sensitive to pain in general, even at pain-free points in their cycle.

Period back pain usually follows the same pattern as the cramps: it starts just before or at the start of your period and, like period pain generally, usually settles within about 3 days. The same things are worth trying: ibuprofen if it suits you, heat on your lower back, a warm bath, massage and gentle movement. For back pain that has nothing to do with your cycle, see our guide to lower back pain: causes, stretches and what helps.

See a GP if your back pain is severe, carries on after your period, or comes with heavy periods, pain during sex or pain when peeing or pooing. The NHS lists pain in the lower tummy and back as a symptom of endometriosis, and lower back pain as a possible symptom of fibroids. Back or pelvic pain with a fever or unusual discharge needs checking too, and if your period is late, take a pregnancy test: pelvic pain in pregnancy should always be checked.

Painkillers for period pain

Ibuprofen is a non-steroidal anti-inflammatory drug (NSAID). The 2015 Cochrane review of 80 trials and 5,820 women found NSAIDs were clearly better than a dummy pill: if 18% of women on placebo got moderate or excellent relief, 45% to 53% on NSAIDs did. They also beat paracetamol in three small trials. NI Direct makes the same point: paracetamol doesn’t reduce period pain as effectively as ibuprofen or aspirin.

Take painkillers at the dose on the packet and read the leaflet. The NHS says to take ibuprofen tablets with or after food.

Who should check before taking ibuprofen

iThe NHS says to check with a pharmacist or doctor first if you:

• have asthma, or have ever had a stomach ulcer
• have a heart, liver or kidney condition
• take blood thinners, steroids, antidepressants or blood pressure medicines
• are pregnant or trying to get pregnant

Don’t take two anti-inflammatories together, such as ibuprofen with aspirin or naproxen. Aspirin shouldn’t be given to anyone under 16.

If pharmacy painkillers aren’t enough

A GP can prescribe stronger anti-inflammatories such as naproxen or mefenamic acid. Hormonal contraception such as the pill, implant or injection is another option, as it thins the womb lining and can make periods lighter and less painful.

Heat, warm baths and massage

• A heat pad or hot water bottle. In a US trial of 81 women, a low-level heat patch worn for about 12 hours a day gave similar relief to ibuprofen, and heat plus ibuprofen brought noticeable relief sooner than ibuprofen alone. A 2024 review of 33 trials ranked topical heat among the more effective drug-free options.
• A warm bath or shower. The NHS lists this as self-help. Some people add Epsom salts: see does an Epsom salt bath work?
• Massage. Gently rub your lower tummy and back.

The NHS advice is to wrap a hot water bottle in a tea towel. Take care not to burn your skin, and don’t fall asleep on an electric heat pad.

Do heat patches work for period pain?

The research on heat is better than for most home remedies, and it doesn’t seem to matter much where the warmth comes from. Stick-on heat patches, heat pads, wheat bags and hot water bottles all do the same job: steady warmth over your lower tummy or back.

• The main trial. In the 2001 US study of 81 women, an abdominal heat patch worn for about 12 hours a day for 2 days gave similar pain relief to ibuprofen 400mg three times a day, and both did clearly better than an unheated patch with a dummy pill.
• The bigger picture. A 2026 review pooled 57 trials with 5,359 women. Compared with no treatment, heat may reduce period pain both within 24 hours and over 3 months, and compared with anti-inflammatory painkillers it gave similar or slightly better relief, with fewer side effects. Many of the trials had weaknesses, so the authors used cautious wording such as “may”.

So heat is a sensible first step, on its own or alongside a painkiller. No type of heat product has been shown to beat the others, so choose by what fits your day.

Use heat safely. Check your skin every so often and take the heat off if it feels too hot or your skin goes very red. Using heat on the same spot day after day can cause a mottled, net-like rash called erythema ab igne, which often shows up on the lower back or tummy where people use heat pads. If you notice it, stop using heat there and mention it to your GP.

Exercise and yoga

Exercise may be the last thing you feel like, but it’s well studied. A 2019 Cochrane review of 12 trials and 854 women found regular exercise may give a large reduction in period pain, around 25 points on a 100-point pain scale, compared with no exercise. The evidence was rated low quality, so treat it as promising rather than proven.

The trials used stretching, core work, yoga, aerobic exercise and dance workouts, for about 45 to 60 minutes three times a week or more, all month round. Some asked women not to exercise during their period, so the benefit seems to come from regular exercise across the cycle.

On the day itself, the NHS suggests gentle exercise such as walking, swimming, cycling or yoga. Stress can affect your cycle too: see how stress affects your period.

Do TENS machines work for period pain?

A TENS (transcutaneous electrical nerve stimulation) machine is a small battery-operated device that sends a mild electrical current through sticky pads on your tummy. The NHS lists it as a treatment a GP may suggest.

A 2024 Cochrane review of 20 trials found both high-frequency and low-frequency TENS may reduce period pain compared with a dummy device or no treatment. The certainty of the evidence was low, mostly because of how the trials were run.

iTENS machines are sold in pharmacies and online. The NHS says not to use TENS if you have epilepsy or a pacemaker, or if you are pregnant unless your doctor or midwife says so, and to check with a GP first that it is safe for you.

Magnesium and other supplements

Here we need to be straight with you: no supplement has an authorised health claim for period pain in the UK, and the research is thin.

A 2016 Cochrane review looked at 27 trials of dietary supplements for period pain, including ginger, fenugreek, valerian, chamomile, fish oil, zinc and vitamins B1 and E. It found no high-quality evidence that any of them work, and very little safety data. Ginger, vitamin B1 and zinc showed some low-quality evidence, mostly from single small trials, and vitamin E showed no effect.

Magnesium is a popular choice, and a 2020 review of 16 small trials listed it among micronutrients that may help, but the authors said more studies are needed. We look at the cramps evidence in magnesium for cramps and at PMS in magnesium for PMS.

iThe NHS says heavy periods are a very common cause of iron deficiency anaemia. If you’re tired, pale or breathless, read about iron deficiency symptoms and ask your GP for a blood test before taking iron.

Period pain at night and sleep

Period pain often makes for a rough night. In a small sleep-lab study, women with painful periods slept less efficiently and had less REM (dreaming) sleep during their period than at a pain-free point in their cycle. When the same women took an anti-inflammatory painkiller, their sleep returned to their usual pattern. A larger 2024 study of 328 women also found lower sleep efficiency and more fatigue in women with painful periods.

To make nights easier:

• Have a warm bath an hour or so before bed.
• Put a wrapped hot water bottle on your tummy or lower back as you settle.
• If you use painkillers, follow the leaflet so a dose covers the night.
• Try lying on your side with your knees drawn up, which many people find comfortable.
• Keep the bedroom cool: a sleep study found body temperature at night runs higher before and during a period.
• Skip alcohol: it makes sleep more broken. See alcohol and sleep.

If sleep goes wrong in the days before your period starts, see insomnia before your period, and for a simple wind-down plan, our bedtime routine for adults.

Where Evopure fits in

None of our products treat period pain, cramps or any hormonal condition, and they are no substitute for the options above. Some customers simply like them as part of a calm evening routine.

Our Magnesium Glycinate Sleep Complex is a berry-flavoured bedtime drink made with magnesium bisglycinate and citrate, glycine, L-theanine and chamomile. Magnesium contributes to normal muscle function and to a reduction of tiredness and fatigue.

Our Sleep CBD Oil combines broad spectrum CBD (0% THC) with passion flower and a terpene blend. CBD isn’t a treatment for period pain. If you want to know what the research does and doesn’t show, read CBD for PMS and period pain.

The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.

Our products are for adults (18+) only. We don’t recommend our products during pregnancy or breastfeeding.

When period pain might be something else

iMost period pain is a normal part of the cycle. But the NHS says it is sometimes caused by a condition, and lists changes such as periods becoming more painful or heavier as reasons to see a GP.

Endometriosis is common: Endometriosis UK says it affects around 1 in 10 women and people assigned female at birth. Its 2023 survey found diagnosis took an average of 8 years and 10 months in England and Scotland, and almost half of respondents had seen their GP 10 or more times first. If your pain matches the clues above, say so clearly and keep a pain and period diary to take with you. See endometriosis: what the research shows.

Irregular periods with painful or heavy bleeding can also point to hormonal causes: see PCOS (now PMOS) and hormonal imbalance symptoms. If mood changes before your period are severe, read about PMDD.

Period pain in teenagers

NI Direct notes that young girls often have period pain when their periods start. Heat, a warm bath, gentle exercise and paracetamol or ibuprofen, following the dose on the packet for their age, are the usual first steps. Aspirin shouldn’t be given to anyone under 16.

iIf period pain is making a teenager miss school or stop doing normal things, see a GP. Painful periods that stop normal life are worth checking at any age, and our products are not suitable for under-18s.

When to see a GP

iThe NHS says to see a GP if:

• period pain stops you doing your usual daily activities
• your periods become more painful, heavier or irregular
• you bleed between periods or after sex
• you have pain during sex, or when peeing or pooing
• you notice a change in how often or how much you pee or poo
• you have a swollen tummy, loss of appetite or weight loss without trying

NI Direct adds that you should go back to your GP if pain isn’t controlled after three months of painkillers or the pill.

Related guides

• Before you reach for heat, check our tips on using a hot water bottle safely.
• Some small trials have looked at ginger for period pain; read what the research on ginger shows.
• If your periods are severe enough to stop you doing normal things, read our guide to endometriosis symptoms and how to get tested.
• Cramps can break up your sleep too. Read why am I so tired on my period for what helps.
• Heavy periods can lower your iron. If your GP prescribes it, read our iron tablets UK guide.