Most Effective Pressure Points for Menstrual Cramps

Most Effective Pressure Points for Menstrual Cramps

Not every woman gets menstrual cramps each month. But if you’re one of those who do, month after month, it can feel unbearable.

So how do you deal with the cramps and PMS that come with your cycle? Start with the pressure points below. They’re the ones I find most effective for menstrual cramps.

Acupressure is a popular drug-free way to help ease premenstrual symptoms. Best of all, it costs nothing, as you can do it yourself.

Reading this as a man? Count yourself lucky that you don’t get PMS or menstrual cramps. But if you know someone who gets severe premenstrual cramps, send her this page. It may help.

What is Premenstrual Syndrome?

Every woman goes through a menstrual cycle each month. For some it’s routine. Others get a run of symptoms as the body gets ready for the cycle, and that’s where the complications start.

Premenstrual syndrome can start up to two weeks before your period, and some of them are life-threatening at times.

The signs include mood swings, tiredness, depression, tender breasts, irritability, and food cravings. They tend to come back in a pattern, and they can leave you feeling emotional. You don’t have to let PMS control your life, though.

Lifestyle changes help many women relieve the symptoms, and treatments are out there too. The mood swings and emotional symptoms above are only part of it. There are others:

• Headaches
• Aching joints and muscles
• Fluid retention and weight gain
• A bloated feeling in the abdominal area
• Acne flare-ups

Those are normal for many women. But some get physical pain that affects daily life. That’s known as PMDD (Premenstrual Dysphoric Disorder), which leads to depression, anxiety, and anger.

So if you can’t manage your PMS, it’s time to see a doctor.

What causes it?

Nobody knows the exact cause of PMS. Several factors seem to feed into it:

• Changes in your hormones
• A chemical change in your brain
• Depression

So, how do you prevent it from happening?

Some women can prevent PMS with lifestyle changes. For others, that isn’t enough on its own. Before you reach for medication, try the following to steady your mood swings in the weeks before your period:

• Get physical activity. It helps with depression, because it releases endorphins, the feel-good brain chemical.
• Instead of three meals a day, eat small, frequent meals through the day. That keeps your blood sugar levels steady.
• Getting enough calcium in your diet may also help ease your mood.
• Avoid sweets, caffeine, and alcohol at least two weeks before your period.
• Manage stress with yoga or any other form of relaxation. You can also try the acupressure points further down this page to help your body relax.

Do those things and you can lessen the effects of PMS. Add the pressure points below, and you can get relief from menstrual cramps too.

Helpful Acupressure Points for Menstrual Cramps

The pressure points below can help you overcome PMS and menstrual cramps.

Acupressure Points on Hand

L14 – Large Intestine 14 Point

The Union Valley Point sits between your thumb and index finger, on both hands. Hold your left or right hand with the opposite hand and press gently on the spot shown in the image. Hold for up to three minutes, then do the same on the other side. Massaging this acupoint helps relieve the headaches, shoulder pain, and abdominal pain that come with PMS.  

Acupressure Points: Feet and Legs

LV3 – Liver 3 Point

You’ll find the Bigger Rushing Point on your foot, ½ an inch away in line with your big and second toe. Place your hand under your left or right foot and your thumb on the spot. Press gently for 30 seconds up to one minute, then release. Do the same with the opposite foot. This relieves anger, headaches, tiredness, anxiety, and dizziness.

SP6 – Spleen 6 Point

The Three Yin Crossing Point is another practical point for PMS. It’s 4cm above your anklebone, near the shinbone. Press the spot with your thumb for three minutes, or as needed. Do it on both legs. It reduces menstrual cramps in the genital area and abdomen, and helps with bloating and swelling too.

SP4 – Spleen 4 Point

You’ll find the Grandfather Grandson Point on the side of your foot, in line with your big toe. Put another way, it’s one centimeter away from the ball of your foot, or three centimeters away from the base of your big toe. Press lightly with your thumb for up to two minutes, then repeat on the other foot. Stimulating this place helps relieve anxiety, diarrhea, bloating, and abdominal pain.

Acupressure Points on Stomach and Back

CV 6 – Conception Vessel 6 Point

This acupoint is about one inch below the belly button. Press the Sea of Energy Point gently and hold for a minute. Pressure here helps heal headaches, cramps, irregular period cycles, and constipation.

CV 4 – Conception Vessel 4 Point

Further down from the naval, you’ll find the Gate Origin Point, approximately four centimeters down from the previous acupressure point. Place one or two fingers on the spot and press mildly for one minute. This helps with irregular periods, vaginal discharge, and cramps.

Mansion Cottage Point

This pressure point is on both sides of your pelvic region, in the center of the joint fold between your leg and your body. Press both points tenderly for up to a minute, then release. Stimulating the spot is excellent for relieving abdominal pain, discomfort, and cramps.

Rushing Door Point

The acupressure point Yin sits below the previous pressure point in your pelvic region. It’s on both sides, and you need to press gently on both. Massaging the spot provides quick results for bloating, discomfort, and cramping.

Womb and Vitals Point.

Like the previous two acupoints, the Womb and Vitals Points are outside the sacrum on both sides of the body. They are 2 cm away in the vast part at the bottom of your spine. Apply smooth pressure for 30 seconds to a minute, as they help with lower back pain, cramps, pelvic pain, PMS, and urinary issues.

Sacral Points

The pressure point for menstrual cramps is found on the lower back. There’s a cluster of 16 pressure points on both sides of your buttocks, and two of them sit above the Womb and Vitals Points. Massage these points for three minutes. That relaxes your uterus, which helps with cramps and pelvic pain.

Final Thoughts

The tips above can help prevent PMS, and pressing the acupoints can help relieve different symptoms related to menstruation. Your menstrual cycle does not need to be painful. But if it is unbearable regularly, we recommend you see your doctor.

Medically reviewed by Dr. Jian Times

Last updated: October 22, 2026