Relief for Period Pain
How to Naturally Relieve Menstrual Cramps
Your guide to prevention, herbal pain relief, and gentle support for your cycle.
If you experience painful periods, you’re not alone. Up to 80% of menstruating women report some level of cramping, and for many, the pain can be intense, disruptive, and emotionally draining. While over-the-counter medications might offer short-term relief, they don’t address the root causes—and often come with side effects.
Thankfully, there’s another way.
At SubLuna, we believe in working with your cycle, not against it. In this guide, we’ll explore how to naturally prevent and soothe menstrual cramps using a holistic approach: supporting liver health, using targeted herbs, easing tension with magnesium, reducing inflammation with antioxidants, and applying topical pain relief.
Understanding the Root of Menstrual Cramps
Menstrual cramps, or dysmenorrhea, are caused by the release of prostaglandins—hormone-like compounds that trigger uterine contractions. In excess, they can lead to painful cramping, inflammation, nausea, back pain, and fatigue.
But what drives elevated prostaglandins? Often, the deeper causes include:
• Hormonal imbalance, especially estrogen dominance
• Liver sluggishness (which affects hormone clearance)
• Nutrient deficiencies
• Inflammation
• Poor circulation in the pelvic area
That’s why the most effective menstrual cramp protocols include both prevention and real-time relief.
Preventing Menstrual Cramps with Liver Support
The liver plays a major role in metabolizing excess estrogen. When your liver is overburdened, estrogen builds up—leading to heavier, more painful periods.
Support your liver during the luteal phase (week before your period) with herbs like:
• Dandelion Root – A gentle liver tonic that supports detoxification and bile flow
• Burdock Root – Helps clear excess hormones and improve skin and digestion
• Schisandra – A “beauty berry” and powerful liver adaptogen that also reduces inflammation
• Milk Thistle – Regenerates liver cells and supports detoxification of synthetic hormones and toxins
You can find these herbs in our Glow Getter Tincture, Detox & Chill Herbal Coffee, or LunaKids Detox Gummy. You may want to incorporate liver support all month long for the first few cycles until you see consistent results. Once your periods start to feel lighter and less painful, you can shift to a maintenance rhythm—using liver herbs a few times a week or just during your luteal phase (about a week before menstruation).
Emmenagogues: Opening the Flow and Reducing Stagnation
Emmenagogues are herbs that support and stimulate healthy menstrual flow. When blood and energy stagnate in the uterus, cramps tend to worsen. These herbs can be taken 2–3 days before your period starts and during the first day or two to support a smoother release.
Best emmenagogues for cramp relief include:
• Ginger – Warms the uterus, reduces pain and inflammation
• Motherwort – Relieves tension, promotes emotional release, opens flow
• Mugwort – Encourages healthy menstrual bleeding and eases stagnation
• Yarrow – Supports pelvic circulation and regulates flow
• Rose – A gentle, heart-opening herb that also moves stuck energy and blood
These herbs can be taken as tinctures, teas, or in herbal blends designed for menstrual support.
Antispasmodic Herbs for Menstrual Cramp Relief
Once cramps have begun, antispasmodic herbs are your best allies. These herbs help relax smooth muscle and relieve the uterine contractions that cause pain.
Top antispasmodic herbs include:
• California Poppy – Calms spasms, soothes pain, supports restful sleep
• Motherwort – Gently relaxes uterine tension and soothes the emotional heart
• Hops – Bitter, cooling, and relaxing to both the womb and nervous system
• Mugwort – Relieves uterine tension and supports the downward flow of energy
• Chamomile – Gentle, effective, and safe even for younger women or sensitive systems
How to Dose Antispasmodics for Best Results
Take your chosen tincture at the first sign of cramping, and continue dosing every 15 to 30 minutes until relief is felt. Repeat as needed throughout the day.
Once you understand how many doses it typically takes to stop your pain, you can begin by taking that total dose up front to get ahead of the cramping.
Example:
If you take 1 dropper of our Moontime Tincture every 15 minutes and find full relief after 1 hour (4 doses), then next time, try starting with 4 droppers at once. This can help calm the body more efficiently and stop the pain spiral before it gains momentum.
Antioxidants for Inflammation Support
Chronic inflammation is a key driver of painful periods, especially when paired with high prostaglandin levels and sluggish detox pathways. Antioxidants help reduce oxidative stress and inflammation while supporting liver health and hormonal balance.
Antioxidant-rich herbs and foods for menstrual relief include:
• Schisandra – Protects cells, supports detoxification, and reduces inflammation
• Elderberry – High in anthocyanins, supports immune resilience and inflammation balance
• Nettle – Mineral-rich and anti-inflammatory
• Rose Hips – A natural source of vitamin C and bioflavonoids
• Cacao – Magnesium-rich and a powerful antioxidant
Look for these ingredients in our Glow Getter, Schisandra Elixir, Mineral Nectars, or simply incorporate them into teas, oxymels, and daily tonics.
Topical Relief: Deliver Herbal Support Directly to the Womb
Topical remedies offer a unique way to support the uterus and surrounding tissues: by delivering herbs right to the source. Applying warming, relaxing, and anti-inflammatory herbs directly over the lower abdomen or womb space can quickly improve circulation, reduce tension, and ease pain.
Herbs That Shine in Topical Menstrual Support:
• Kava – Deeply relaxes muscle tension and soothes nerve sensitivity
• Turmeric – A powerful anti-inflammatory that reduces swelling and stiffness
• Willow Bark – Natural source of salicin (similar to aspirin), helps ease pain
• Cayenne – Boosts circulation and delivers warmth to cold, cramping tissue
• Ginger – Warming, stimulating, and excellent for drawing blood to the area
• St. John’s Wort – Nourishes irritated nerves and helps with pelvic discomfort
You can use these herbs in salves, oils, or warm compresses. A simple ginger poultice or warm St. John’s Wort oil massage can be incredibly soothing on their own.
For a ready-made option, our Muscle Ease Salve combines kava, turmeric, willow bark, and cayenne for fast-acting, herbal relief you can feel within minutes. Massage over the womb or lower back, then layer with a heating pad for deeper penetration.
Topical herbal support pairs beautifully with internal remedies—giving your body layered, targeted care exactly where it’s needed most.
Don’t Forget Magnesium
Magnesium is one of the most important nutrients for menstrual health. It relaxes smooth muscle, regulates prostaglandin production, reduces stress, and supports liver detoxification.
How to use magnesium for cramps:
• Supplement with magnesium glycinate or magnesium malate daily, especially the week before your period
• Soak in magnesium-rich baths (like Epsom salts)
• Use topical magnesium oil or cream on your lower abdomen and thighs
• Incorporate magnesium-rich foods like dark leafy greens, pumpkin seeds, cacao, and black beans
Most women are deficient in magnesium—especially under stress. Adding this mineral to your routine can make a huge difference in cramp severity over time.
Heal Your Period, Naturally
Painful periods aren’t just something women have to live with. With a little observation, timing, and the right plant allies, your cycle can become a time of rest and release—not dread.
At SubLuna, we create formulas that support the body holistically: relieving cramps in the moment while also helping your system find long-term balance.
Ready to ditch the cycle of pain?
Explore our collection of liver-loving, antioxidant-rich, cramp-soothing, and magnesium-friendly herbal remedies designed for real menstrual support.