9 Ways To Get Rid Of Cramps During Pregnancy

Pregnancy is a beautiful and exciting time for women, but it can also bring about a number of physical and emotional challenges. One of the most common and uncomfortable symptoms that many women experience during pregnancy is cramping.

Whether it’s due to the growing uterus putting pressure on other organs, hormonal changes, or other factors, cramps can be a real pain for expectant mothers. In this article, we’ll explore the causes of cramping during pregnancy and provide some tips and tricks for getting relief.

What Causes Cramping During Pregnancy?

There are a number of different factors that can contribute to cramping during pregnancy. Some of the most common causes include:

  • Growing uterus: As the uterus grows to accommodate the growing baby, it can put pressure on other organs and cause cramping.
  • Hormonal changes: Hormonal changes during pregnancy can cause the muscles in the uterus to contract, leading to cramping.
  • Constipation: Constipation is a common problem during pregnancy, and can also lead to cramping.
  • Round ligament pain: As the uterus expands, it can cause tension on the ligaments that support it, leading to a sharp, stabbing pain in the lower abdomen.

9 Ways To Get Rid Of Cramps While Pregnancy

1. Stay Hydrated:

Drinking plenty of water is crucial during pregnancy to stay hydrated and prevent cramps. When you’re pregnant, your body needs more fluids to support the growth and development of your baby. Dehydration can cause your muscles to contract, leading to cramps.

That’s why it’s essential to drink at least eight glasses of water a day. Drinking water can also help you stay regular and prevent constipation, which can cause abdominal pain and cramping. If you’re not a fan of plain water, you can add some slices of lemon or cucumber to give it some flavor.

2. Stretching:

Stretching can help ease the discomfort of cramps by increasing blood flow and reducing muscle tension. Gentle stretches can be done throughout the day, and there are specific stretches for different parts of the body. For example, you can stretch your legs by sitting on the floor with your legs outstretched and flexing your feet towards you.

You can also stretch your arms by reaching above your head and pulling your arms towards your back. Make sure to talk to your doctor about any specific stretches you should avoid, such as those that involve twisting or bending at the waist.

3. Exercise:

Exercising during pregnancy can be beneficial in many ways, including reducing cramps. Physical activity helps improve circulation and reduces muscle tension. Low-impact exercises like walking, swimming, and prenatal yoga are excellent options for pregnant women.

These exercises can help you stay active and healthy while reducing the discomfort of cramps. However, make sure to talk to your doctor before starting any exercise routine, especially if you have a high-risk pregnancy.

4. Massage:

A gentle massage can help ease muscle tension and reduce cramps. You can ask your partner or hire a professional masseuse to give you a pregnancy massage. They can help you relax and reduce muscle tension, especially in the legs and back.

Make sure to choose a qualified massage therapist who has experience working with pregnant women. Avoid getting a massage in the first trimester, and always tell your therapist if you experience any discomfort during the massage.

5. Heat Therapy:

Applying heat to the affected area can help reduce cramps. A warm bath or a heating pad can be helpful. However, make sure not to apply too much heat and avoid using heat therapy for an extended period.

It’s also important to talk to your doctor about any contraindications. For example, if you have high blood pressure, using heat therapy may not be recommended.

6. Epsom Salt Soak:

Epsom salt is a natural remedy that can help relieve cramps during pregnancy. It’s a great source of magnesium, which can help relax muscles and reduce tension. You can add a cup of Epsom salt to your bathwater and soak for at least 15-20 minutes.

Make sure to follow the package instructions and talk to your doctor before using Epsom salt. Avoid using Epsom salt if you have a history of kidney problems, heart disease, or high blood pressure.

7. Sleeping Position:

The position you sleep in can affect your cramps during pregnancy. Sleeping on your left side is the best position because it promotes blood flow and helps your kidneys function correctly.

If you’re experiencing leg cramps, try placing a pillow between your legs for support. Avoid sleeping on your back, as it can compress the vena cava, which is the main vein that brings blood back to your heart.

8. Over-the-counter Medications:

Some over-the-counter medications can help alleviate cramps during pregnancy. Acetaminophen is considered safe to use during pregnancy, but avoid using aspirin, ibuprofen, or naproxen, as they can harm your baby.

Always talk to your doctor before taking any new medication or supplement during pregnancy, even if it is available over-the-counter. Your doctor can advise you on which medications are safe for you and your baby, and can also recommend other strategies to help alleviate cramps during pregnancy.

9. Take a warm bath or shower:

Warm water can help relax your muscles and reduce the intensity of cramps during pregnancy. Soaking in a warm bath or standing under a warm shower can help to relieve cramps and ease discomfort.

Make sure the water is not too hot as hot water can be harmful to your developing baby.


While cramps during pregnancy can be uncomfortable, they are usually a normal part of pregnancy. By taking the steps outlined above, you can manage and alleviate pregnancy cramps.

However, if you experience severe cramps, vaginal bleeding, or any other concerning symptoms, it is important to contact your healthcare provider immediately.


Is it normal to experience cramps during pregnancy?

It is normal to experience cramps during pregnancy as your body undergoes changes to accommodate your growing baby. Cramps can be caused by the uterus stretching and preparing for the growth of your baby, pressure on your muscles and joints from the weight of the growing baby, and hormonal changes. While cramps can be uncomfortable, they are usually a normal part of pregnancy and not a cause for concern.

When should I contact my healthcare provider about pregnancy cramps?

Contact your healthcare provider if you experience severe cramps, vaginal bleeding, or any other concerning symptoms. These symptoms can be a sign of a more serious condition, such as a miscarriage or preterm labor.

Can pregnancy cramps harm my developing baby?

In most cases, cramps during pregnancy are not harmful to your developing baby. However, severe or persistent cramps can be a sign of a more serious condition that could potentially harm your baby. Contact your healthcare provider if you experience any concerning symptoms to ensure that you receive the appropriate care and treatment to protect the health of your baby.

How can I prevent pregnancy cramps?

Staying hydrated, maintaining a healthy diet rich in vitamins and minerals, staying active, and practicing relaxation techniques can help prevent cramps during pregnancy.

Are there any over-the-counter remedies for pregnancy cramps?

Consult with your healthcare provider before taking any over-the-counter remedies for pregnancy cramps. Some medications can be harmful to your developing baby. However, applying heat to the affected area, massage, and gentle stretching can help alleviate the discomfort of pregnancy cramps.