Period pain: is it normal, causes and natural relief

Author: Simone Jeffries
Qualified Naturopath | BHSc(N) | ANTA, BSSM

Last reviewed: July 7, 2026

You might think period pain is just normal – everyone else seems to have it, sometimes badly. It wouldn’t be unusual for a friend, sister or mother to take an afternoon or a day off because of it.

But is it actually normal? Period pain might be common, but severe period pain isn’t normal¹. The uterus cramps (a muscle contraction) to shed its lining, and that can feel uncomfortable – but your life being put on pause by pain is a different thing. Extreme or prolonged pain can be a sign that something else is going on, and it’s worth taking seriously.

What is normal period pain?

When you’re menstruating, you may feel a heaviness or an uncomfortable sensation in the pelvis and lower back. Cramping can start just before your period or right as bleeding begins, and sometimes the discomfort lasts two to three days.

A lot of people also feel constipated right before their period, which creates a dragging discomfort in the lower abdomen that’s down to the constipation rather than period cramps. It tends to settle once bleeding starts.

Normal period pain can be uncomfortable, but it shouldn’t disrupt your day or your life, and it should be reasonably simple to ease – a walk or some gentle exercise often helps².

What is severe period pain?

If your period pain needs over-the-counter anti-inflammatory painkillers (non-steroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen) every cycle, or you have to lie down and stay home from work or school, your period pain is not in the normal range. That kind of pain needs your attention rather than just gritting your teeth through it.

Primary versus secondary period pain

Doctors split period pain into two types. Primary period pain has no underlying disease behind it – it’s driven by prostaglandins, the inflammatory messengers that make the uterus contract. Secondary period pain is caused by an identifiable condition, and it’s more likely to be severe or to change over time³.

Even primary period pain isn’t something you just have to accept, though. If it’s stopping you in your tracks, there’s usually plenty that can be done.

What can cause secondary period pain?

When there’s an underlying condition, the common culprits are:

Endometriosis – endometrium-like tissue growing outside the uterus
Adenomyosis – that same lining tissue growing into the muscular wall of the uterus
Fibroids – benign growths in or on the uterus
Ovarian cysts
Pelvic inflammatory disease (PID) – infection and inflammation of the reproductive organs

These need a doctor to diagnose, usually with a history, an examination and a pelvic ultrasound. We don’t do physical or internal exams ourselves, so that side is best handled by your GP, a women’s-health clinic or a gynaecologist – but the underlying drivers and inflammation are very much something we can work on alongside.

Treating period pain naturally

A lot of naturopaths recommend an anti-inflammatory diet to bring period pain down. A lot of doctors reach for the oral contraceptive pill, but an anti-inflammatory approach can be a gentler, less dramatic place to start⁴.

Many people notice a real drop in pain when they remove dairy (milk, cheese, yoghurt) and wheat, both of which can be inflammatory for some people. Other food intolerances can play a part too, and these are something we can investigate and treat to settle your periods.

A few specific nutrients and herbs have decent evidence behind them for period pain, and none of them are drugs:

Omega-3 fatty acids (fish oil), which can reduce the intensity of period pain⁵
Magnesium, which can help ease period pain⁶
Ginger, which has performed comparably to anti-inflammatory painkillers in trials⁷

These are best matched to you by a practitioner rather than guessed at – some, like fish oil and ginger, can thin the blood and interact with anticoagulant medication – and pregnancy should always be ruled out before starting anything if a period is late. After treatment with a naturopath – moving to an anti-inflammatory diet, exercising regularly, and keeping stress in check – you can expect good improvements within about three months.

What if my period pain is stabbing and burning?

When your period pain doesn’t feel like a cramp but more like stabbing or burning, see a doctor who specialises in women’s health.

Likewise, if you’ve made diet changes for at least three months and nothing has shifted, or your pain is putting you to bed each cycle, it’s worth seeing an experienced practitioner to investigate properly.

When severe pain is endometriosis

Endometriosis is a common condition that can cause serious pain during periods and around ovulation.

The pain comes from endometrium-like tissue growing outside the uterus, where it can attach to the bowel, fallopian tubes, ovaries, bladder, rectum and other organs⁸. It’s common in younger people too: among adolescents investigated for severe period pain or ongoing pelvic pain, a high proportion turn out to have endometriosis⁹.

Higher oestrogen can make endometriosis pain worse. Research suggests endometriosis is an inflammatory, immune-related condition that may also have a bacterial component.

Natural approaches to endometriosis include diet changes, looking at histamine levels, herbal medicine and targeted nutrients. Functional testing might be worthwhile – for small intestinal bacterial overgrowth (SIBO), or gut microbiome mapping to check for gut dysbiosis – and a comprehensive vaginal microbiome test is often useful when looking at the causes and contributing factors of period pain.

I get pain between periods – is this normal?

Mid-cycle, you can sometimes feel ovulation – a twinge usually around one ovary. Feeling it now and then is normal and just means you’ve ovulated, though plenty of people never notice it.

Ovulation pain should be brief and shouldn’t stop you getting on with your day, and you shouldn’t need pain medication for it.

If you get stabbing pains around ovulation, it’s worth having that assessed by a specialist, as endometriosis can cause pain around ovulation as well as during periods.

Period pain red flags – when to see a doctor

Book in with a doctor if you have:

Pain that needs painkillers every cycle, or keeps you home from work or school
Stabbing or burning pain, or pain outside your period
Pain during or after sex
Very heavy bleeding, or bleeding between periods
Fever, or unusual vaginal discharge with the pain
Period pain that has suddenly become much worse or changed in character

Frequently asked questions

Is period pain normal?

Mild, brief discomfort that eases with a walk and doesn’t derail your day is normal. Pain that needs painkillers every month, sends you to bed, or stops you working or studying is not – it’s common, but not normal, and it’s worth investigating.

How do I know if my period pain is endometriosis?

You can’t tell for certain without assessment, but pain that is severe, stabbing or burning, that happens around ovulation or during sex, or that doesn’t respond to the usual measures, is worth having checked for endometriosis by a women’s-health doctor or gynaecologist.

Can diet really help period pain?

For many people, yes. An anti-inflammatory diet, sometimes with dairy and wheat removed, along with nutrients like omega-3 and magnesium, can meaningfully reduce period pain. It usually takes a couple of cycles to notice the difference.

See a specialist naturopath for period pain

I’m passionate about women’s wellness. Those I work with see improvements in period pain, premenstrual symptoms, perimenopause, menopause, endometriosis, vulvovaginal conditions, and polycystic ovarian syndrome (PCOS).

Book an appointment here.

This article is general information and not a substitute for personalised medical advice. If your period pain is severe, changing, or worrying you, please see an experienced practitioner.