Tips & tricks · 5 min read
Natural Pain Relief: Easing Period Pain Naturally
Period pain is not a taboo – and certainly not a condition you simply have to endure. Many menstruating people experience monthly cramps, a pulling sensation in the lower abdomen or general discomfort. The good news: there are numerous natural ways to relieve these complaints holistically and gently. Whether warmth, herbs, diet, movement or breathing – here you'll find everything that can really help you.
Warmth – relaxing and immediately noticeable
Probably the best-known and at the same time most effective method against period pain is warmth. A hot-water bottle, a warm bath or a cherry stone pillow help relax the muscles in the lower abdomen, stimulate circulation and release cramps. Warmth can also work wonders for back pain during your period. Our tip: combine the warmth with conscious breathing or a short rest. Allow yourself the moment – your body will thank you.
Medicinal plants & herbal teas – natural helpers
• Lady's mantle: regulates the cycle, helps with PMS
• Yarrow: antispasmodic and strengthening
• Lemon balm: relaxing for nervous restlessness
• Ginger: natural pain reliever
• Peppermint & silverweed: soothing for cramps
How to prepare an effective tea
Take 1–2 teaspoons of loose herbs, pour 250 ml of hot water over them and let the tea steep covered for 8–10 minutes. Drink it throughout the day – warm or lukewarm – ideally starting one to two days before your period begins.
Supplements & natural active ingredients
In addition to teas and warmth, you can also support your body with targeted micronutrients:
• Magnesium: has a relaxing effect on the muscles
• Turmeric: anti-inflammatory and pain-relieving
• Omega-3 fatty acids: e.g. from linseed oil or walnuts – regulating and anti-inflammatory
• Chasteberry: supports hormone balance with PMS (after consulting a doctor)
• Fennel: calming and antispasmodic For people looking for a hormone-free solution, these remedies can be an effective alternative – especially for recurring complaints.
Aromatherapy – relaxing with all your senses
Scents often work faster than we think – directly via the limbic system in the brain. Particularly effective for menstrual complaints:
• Lavender oil: calms, promotes sleep and releases tension
• Marjoram oil: ideal for belly massages for cramps
Application tip
Mix 2 drops of marjoram oil with a teaspoon of almond oil and gently massage the mixture onto your lower abdomen in a clockwise direction. The warmth of your hands and the scent support the antispasmodic effect.
Movement & relaxation – letting go actively
Even when the sofa is calling – gentle movement can help you ease period pain. Walks, light yoga exercises or pelvic circles stimulate circulation and release tension in the lower abdomen. What matters: you should feel completely comfortable. Clothing that doesn't constrict you, materials that feel soft, and underwear you can rely on are just as important as the movement itself. Our period underwear supports you in exactly that – it's comfortable, washable, protects reliably and simply feels good. So you can move freely, come to rest and accompany your body mindfully.
The best exercise for period pain?
Child's pose (Balasana) from yoga. Spread your knees slightly, forehead on the floor or a cushion, arms forward – and let go. Breathe deeply into your belly and stay in the pose for 2–5 minutes. This position relaxes the back, gently opens the pelvic area and grounds you.
Breathing exercise for pain
- Lie down or sit comfortably.
- One hand on your belly.
- Breathe deeply through your nose into your belly (hand rises).
- Exhale slowly through your mouth (hand lowers).
- Repeat for 3–5 minutes.
This conscious belly breathing activates your parasympathetic nervous system (the "relaxation nerve") and has been shown to reduce pain perception. It helps you let go inside – without any effort. Combine it with warmth or a relaxing scent for even more wellbeing.
Empfohlene Produkte
Our latest innovation is a true game-changer in period underwear! Our brand-new, self-adhesive material allows for the combination of period panties with interchangeable inserts – a real change in the world of sustainable period hygiene has come! A revolutionary material In close collaboration with our product designers and textile experts, SELENACARE has developed a new technology that redefines flexibility during menstruation – a self-adhesive material! This material is sewn into the crotch of the SELENACARE Easy Comfort Basic Panties, as well as onto the accompanying absorbent inserts. This material makes changing the inserts easier and without slipping! So, the inserts can be changed easily without having to undress. The self-adhesive material allows the inserts to be inserted into the matching SELENACARE Easy Comfort Basic Panties and can be easily replaced when needed, like traditional pads. Unlike traditional pads, our inserts can be reused as they are washable! Say "Goodbye" to the uncomfortable moments of changing and "Hello" to a feeling of absolute flexibility during your period! The SELENACARE Easy Comfort Period Set The SELENACARE Easy Comfort Period Set consists of two parts. The SELENACARE Easy Comfort Basic Panties are the core of our system and are equipped with the self-adhesive material in the crotch – a brilliant base for the SELENACARE Easy Comfort Inserts, the second part of the period set. Absorbent Easy Comfort Inserts with Wetbag The Easy Comfort Inserts are equipped with the specially developed self-adhesive material on one side and are ideally matched to the Basic Panties. This makes inserting them into the crotch area of the panties incredibly easy. Thanks to this self-adhesive property, the insert stays securely in place and does not slip, without relying on uncomfortable or annoying attachment methods. With various levels of absorbency, they are ready to accompany you in every phase of your period – from light to heavy, we've got you covered. Once the Easy Comfort Inserts are fully saturated, they can be easily removed from the Basic Panties and replaced with a new insert. No need to take off the panties, as with traditional period underwear. Simply transport them in the Wetbag, wash, and reuse.
Feel completely protected and free with SELENACARE Free-Cut period underwear. Invisible under your clothes, it offers you comfort, discretion and maximum absorbency during your period. This underwear in sizes XS-M as well as L-XXL was specially developed for medium days and meets the highest demands. Invisible perfection for you Thanks to the innovative Free-Cut design and the thin material, SELENACARE Free-Cut period underwear does not leave any unsightly marks under tight-fitting garments. You can move freely and feel completely comfortable without worrying about visible marks. With this underwear you stay confident and secure in any situation. Maximum comfort and flexibility for you SELENACARE's Free-Cut period underwear offers you not only protection but also exceptional comfort. The super-stretch microfibre material fits your body perfectly and offers maximum flexibility. Whether you're working, exercising or just relaxing, this underwear ensures an optimal fit and freedom of movement for you. Reliable protection for medium days The period underwear has been specially designed for medium days to provide you with a high level of protection. The absorbent layers inside the underwear safely retain fluid and prevent unwanted leakage. You can trust its reliability every day of your period. It's your perfect companion during menstruation. Experience the comfort, discretion and protection you deserve. Be confident and enjoy your freedom no matter what the day brings.
The Period Panty Hipster convinces with its modern cut and super-comfortable fit. As with all our models, the integrated suction surface is discreetly and invisibly incorporated into the period panty. The menstrual underwear absorbs up to 25 ml of fluid. With its low-slung leg and medium waist, it hugs your body perfectly and gives a feeling of security. Light, medium or heavy days The strength of your period can vary throughout your cycle. The Hipster period underwear is ideal for the light and medium days of your period. It provides a dry feeling and does not allow fluid to leak out. On your heavier days, we recommend using the underwear in combination with a menstrual cup or tampon. If you have periods or spotting, you can use either a period slip or a washable pad, depending on the intensity of the bleeding. No restrictions, always well protected There are really no limits to the use of period underwear. You can use them in your free time, at work or on holiday. In addition to period blood, it also absorbs sweat and other fluids and reliably seals them in. Because the material is absorbent, it also gives you a very safe feeling during sports. After use, you can wash the panties out with cold water, air dry them and reuse them. This makes them a convenient, sustainable and environmentally friendly alternative to tampons and disposable pads. Not only do you reduce waste, but you also save money because of their long life. Hygiene and freshness based on silver chloride (biocide active ingredient according to article 95 list) The absorbent layers of the SELENACARE products are equipped with the antimicrobial, biocidal protective finish SILVERPLUS® from RUDOLF GROUP. It prevents the proliferation of odour-causing bacteria. SILVERPLUS® is the leading silver ion technology and is certified according to the OEKO-TEX® Standard 100. OEKO-TEX guarantees that all components have been tested for harmful substances and that the product is harmless to health.
Can I combine natural methods?
Absolutely – it's even recommended. You can drink a herbal tea in the morning, take magnesium during the day, enjoy a lavender bath in the evening and build in small breathing breaks in between. And: pay attention to your cycle. When you understand it better, you can prevent complaints. Our guide to calculating your fertile days helps you get to know your body better.
When you should seek medical advice
Home remedies are great – but they don't replace a diagnosis. Please see a gynaecologist if:
• Your pain regularly pulls you out of everyday life
• You have heavy bleeding or irregular cycles
• Endometriosis is suspected
• You depend on painkillers long term You don't have to "endure" anything. You're allowed to get support – and you deserve an individual solution that suits you.
You're allowed to look after yourself
Period pain is part of the cycle for many – but it doesn't have to rule your life.
Today you've learned how warmth, herbs, breathing, movement and natural remedies can support you. And you now also know: you're allowed to accompany your body through it.
You'll find even more support in our sustainable period underwear: washable, comfortable, secure – for heavy days with ease.
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