Natural Period Pain Relief: An Honest, Holistic Guide to Honoring Your Cycle (Yes, Even When It Sucks)

Because "just push through it" isn't good enough—a holistic guide to painful periods and the postpartum cycle return, from someone who's tried everything

The menstrual cycle is a sacred rhythm, a quiet monthly whisper from our bodies reminding us of our strength, wisdom and cyclical nature. But for many of us, this time can also bring deep discomfort and disruption. If you experience dysmenorrhea, the medical term for painful periods caused by uterine contractions and inflammation without a physical cause, you are far from alone.

While pain may be common, it is not normal, and your symptoms are always worth investigating. I say that as someone who has been investigating mine for 20 years, and honestly, it can be really frustrating (not to mention expensive, as insurance rarely covers eastern medicine practices.) 

The American College of Obstetricians and Gynecologists has recognized the menstrual cycle as the fifth vital sign, right alongside temperature, pulse, respiration and blood pressure. That means your period isn't just a monthly event; it's a key reflection of your overall health and hormonal balance. Your well-being matters, and support is available to help you feel more connected, balanced and nourished throughout each phase of your cycle.

And if you've recently had a baby, this is for you too. The return of your postpartum period—whether it comes at four months or fourteen months—can hit differently than anything you've experienced before. For many new mamas, that first cycle back is heavier, more crampy and more emotionally charged, especially when breastfeeding hormones are still shifting. Your body is recalibrating after an enormous journey, and it deserves the same gentleness and intention we bring to any part of postpartum recovery.

Holistic Remedies for Menstrual Pain: What Actually Works

As someone who has walked this path, I want to share some of the rituals and remedies that have supported me. I have tried ALL the things, and this journey has included deep self-inquiry, a whole lot of trial and error and a willingness to return to my body with love and patience even when I wanted to throw in the towel (contemplating birth control after so many months of sickness is a wild thing as a deeply holistic person.)

Over the years, I've explored many holistic and Eastern medicine practices: yoni steaming, Ayurvedic protocols, anti-Inflammatory diet, Earthley herbal tinctures, castor oil packs, chiropractic care, red light therapy and acupuncture, along with pelvic ultrasounds and blood panels. 

The Emotional Weight of Menstrual Pain—Keeping It Real

Navigating cycle care isn't always soft lighting and herbal teas, and I really want to be honest about that. It can feel overwhelming, especially when you're trying new protocols while already in pain. And truthfully? It really sucks sometimes. I try all the things, and some months are still really hard.

Right now, after lots of trial and error, I'm focused on four core practices that feel nourishing and sustainable, and I’ll expand on each in just a bit:

• Chiropractic care 

• Castor oil packs

• Earthley herbal tinctures

• Red light therapy 

  
  

Simple Self-Care Rituals for Painful Periods

The biggest shift has been learning to slow down and letting that be enough. Day 1 is no joke for me. I get anxious if I'm not home, and honestly, being a business owner gives me the flexibility to keep my schedule open on those days, but when I'm working, or a baby decides it’s their birthday, I don't have a choice. Birth waits for no one! 

So here’s a roundup of simple self-care intentions that are the foundations of how I think about nourishing my cycle:

Gratitude–even through the pain, I pause to thank my body for being functional, for having a regular cycle, for doing its best.

Rest–when I can, Day 1 is a couch day with herbal tea, a cozy blanket and a good book. I protect that time fiercely.

Warmth and Tea–red raspberry leaf and nettle tea nourish my womb. A heating pad eases the edges of pain. Simple comforts, deeply felt. It is like a cozy, warm hug while I cuddle on the couch.

Nourishment–I'm not super hungry the first few days, so I lean on warm, brothy meals. Bone broth is my go-to. Buttered noodles are a comfort and easy on the stomach - something nostalgic of my childhood. 

Giving Myself Grace–as someone rooted in holistic care, it's hard to admit that I still reach for OTC pain relief on Day 1. I have no choice unless I want to be vomiting on the bathroom floor, unable to get up for hours, and that is just the reality. Grace means doing what you need to get through the day. That, too, is self-care. And if I happen to be off call, which isn't too often, I'll take an adult gummy to really relax and let my body fully rest. No shame in my game! 

My Core Four--Monthy Non-negotiables

Okay, and finally, the core modalities that I incorporate to help aid each month and make me a tad less anxious for the lead-up. These tools ask for consistency, and I think of them as a form of love I'm offering to my future self. Here’s how I use and integrate the current “core four”  into my monthly rhythm.

A note for postpartum mamas: Whether your cycle just returned last week or you're trying to prepare your body ahead of time, the Core 4 below are some of the most gentle, effective tools I'd recommend. I've added specific postpartum notes within each one.

1. Chiropractic Care 

One of the most profound shifts in my cycle care has been chiropractic work with Dr. Stephanie. She identified that my spine was twisted and compressing the nerves leading to my uterus, ovaries and bladder. Since beginning care with her, my periods have become lighter and more tolerable (so I am not housebound!) If you are in South Orange County, I cannot recommend her enough (you'll find her info below).

Chiropractic care is also deeply beneficial postpartum as your pelvis, sacrum and spine recover from birth—and getting aligned before your cycle returns can make a real difference in how that first period feels.

2. Castor Oil Packs 

I use Honeybee Hippie’s Menstrual Relief Castor Oil with 100% cotton pads 2-3 times a week when I am not menstruating. I slather my belly in the oil, cover it with the cotton, then put on my rattiest (but most comfy) t-shirt and sleep with the medicine overnight so it is able to set it. Castor oil contains ricinoleic acid, which has an anti-inflammatory property and at the same time reduces prostaglandins, the hormone that causes uterine cramping. It improves circulation and lymphatic flow, with increasing blood flow to the pelvic regions. I’ll use my red light or a heating pad over top to increase circulation and relax the muscles! 

Postpartum note: Wait until your lochia (postpartum bleeding) has fully resolved before using castor oil packs, and always check with your provider first. Once you're cleared, this can be a beautiful ritual to reconnect with your womb after birth.

3. Earthly Tinctures

I try to implement these tinctures every day to support my body leading up to each period. I use Lunamore to balance my hormones as well as ease cramps, stress and mood changes. During my period, I will use Ease the Ache for cramp relief in between OTC meds. 

If you're breastfeeding, always check with Earthley or your midwife before starting a new tincture. Many of their formulas are designed with nursing mamas in mind, but it's worth confirming for your specific situation.

4. Red Light Therapy 

I am obsessed with my Lumebox. I use it every single day as part of my wind-down routine, but I am especially diligent during my cycle. It reduces inflammation and prostaglandins, improves circulation and supports mitochondrial function in the uterus. Between each cycle, the red light helps balance estrogen dominance, cycle regularity and pre-menstrual symptoms! 

Red light is one of our favorite postpartum tools—it supports tissue healing, reduces inflammation and can help regulate hormones as your cycle returns. Gentle, non-invasive, and you can do it on the couch with a sleeping baby on your chest.

Reclaiming Your Cycle: From Pain to Flow

Your cycle is a vital sign, a monthly check-in, a signal from your body that deserves to be listened to and honored. Period pain is not something we were meant to endure in silence. I'm on a journey to make my cycle not just manageable, but truly normal, less pain, less anxiety, more ease and more flow. I'll keep sharing what I learn with curiosity and compassion as I walk this path.

If you're struggling, know this: you are not alone. You deserve relief, understanding and the space to honor your rhythm. Let's normalize these conversations, because our collective womb wisdom truly is powerful medicine.

Working with a doula means having someone in your corner through all of it—periods, pregnancy, and postpartum. [Learn more about working with us →]

Practitioner Referrals + Our Discount Codes

Finding the right support has made all the difference, and I want to make it easier for you to find yours.

• South Orange County: Dr. Stephanie Glover, Golden Hour Chiropractic 

• North Orange County: Dr. Bevier, LIV Integrative Health

• Central Orange County: Dr. Dani Calahan, Calahan Family Chiropractic 

• North County San Diego: Dr. Corey, The Vitalist Collective

• South County San Diego: Dr. Maddie, Awaken Family Chiropractic

Use SOULSHINE for 10% off your Honeybee Hippe castor oil packs.

Use SOULSHINEBIRTH for $260 off your Lumebox red light

With love and womb wisdom,

Aurora Sullivan, Birth and Postpartum Doula, Childbirth Educator and Soul Shine Birth Co-Founder