PCOS Cramps: Why They Happen and How to Relieve Them

Polycystic ovary syndrome (PCOS) is a complex hormonal condition that affects 5 to 6 million women of reproductive age and no two cases are exactly alike. While every woman experiences PCOS differently, common symptoms like irregular menstrual cycles, weight gain, excess hair growth (hirsutism), acne, fatigue, and pelvic pain are all signs of hormone imbalances at play. 

One of the most frustrating symptoms for many women with PCOS? Cramping even when you’re not on your period. These persistent, nagging pains in your lower abdomen can be caused by hormone fluctuations, ovarian cysts, and even chronic inflammation. And, when they hit, they can seriously affect your quality of life, making it hard to focus at work, enjoy your day, or even get a good night’s sleep. 

But, here’s the good news: you don’t have to suffer through PCOS cramps! There are effective, natural ways to find relief and start taking control of your body again. In this blog post, I’m breaking down what causes PCOS cramps and sharing game changing strategies to help you manage and even eliminate them so you can stop letting PCOS pain dictate your life and start feeling like yourself again! 

PCOS Cramps: Why They Happen and How to Relieve Them

When it comes to polycystic ovarian syndrome, about 19.1% of women with PCOS experience pain in the lower abdomen and while it’s not the most common symptom, it can be one of the most frustrating! PCOS cramps can range from mild discomfort to severe debilitating pain that interrupts daily life. If you’ve ever had to cancel plans, take time off work, or curl up in bed because of PCOS-related pain, you know exactly what I’m talking about.

The first step to finding relief is understanding why PCOS cramps happen and how they’re connected to your reproductive system. The good news? There are natural, effective ways to manage and reduce PCOS cramps so you don’t have to suffer through them anymore. Keep reading as I break down what causes PCOS cramps and my go-to strategies for pain relief… because PCOS should never hold you back from living your life to the fullest! 

Does PCOS Cause Cramps?

Cramps aren’t always caused by PCOS in fact, menstrual cramps and period pain are super common even in women without PCOS. But, if you’re dealing with persistent abdominal pain, it’s important to rule out other conditions like pelvic inflammatory disease (PID) or digestive issues before assuming PCOS is the culprit. (Unless you’ve already been diagnosed with PCOS or have other PCOS symptoms.) The first step to finding relief is understanding what’s actually causing your cramps so you can take the right steps to manage them. 

If your cramps are caused by PCOS, there are a few key reasons why you might be experiencing them. Hormonal imbalances are a big one. PCOS is notorious for throwing hormones out of whack, including excess androgens (male hormones like testosterone), low progesterone, elevated estrogen, and LH surges (luteinizing hormone). This hormonal rollercoaster can lead to random, unexpected cramping not just during ovulation or your period.

Another major factor? Ovarian cysts. These fluid-filled sacs can develop on the ovaries and cause sharp, sudden cramps. In some cases, cysts can rupture, leading to severe pelvic pain that feels like stabbing or burning. If you think you have ovarian cysts, a doctor can confirm with an ultrasound and discuss removal options if needed.

Beyond those previously mentioned root causes, PCOS is also linked to chronic inflammation and high cortisol levels (AKA the stress hormone), which increases pain sensitivity and contributes to more intense cramping. 

What Do PCOS Cramps Feel Like?

PCOS cramps can feel totally different from typical period cramps. They can range from a mild ache to sharp, intense pain, depending on what’s triggering them. Many women with PCOS describe their cramps as:

• Dull, aching discomfort that lingers
• Sharp, random pain that comes and goes
• Bloating and pressure-like sensations in the lower abdomen
• Cramping during ovulation (even if you don’t always ovulate regularly)
• Lower back or hip pain that radiates
• Ovarian pain on one side that can feel sharp or throbbing

Unlike period cramps, PCOS-related cramps don’t always follow a schedule. They can pop up at any time, even when you’re nowhere near your period. This unpredictability can make it hard to pinpoint what’s going on, but understanding why they happen is the first step in finding relief. 

If you’re experiencing chronic pelvic pain, you might also wonder if it’s PCOS or endometriosis another common reproductive condition. While both can cause severe cramps, endometriosis pain is typically more intense and often feels like stabbing or burning. Endo pain is also progressive, meaning it tends to get worse over time and can lead to extremely painful periods. I recommend speaking about this with your doctor for further clarification.

How to Relieve PCOS Cramps

Heat Therapy

Heat therapy is one of the easiest and most effective ways to get quick relief from PCOS cramps. Applying a heating pad or hot water bottle to your lower abdomen for 15-20 minutes can help relax the uterus, improve blood flow, and ease tension that’s causing discomfort. 

Another great way to soothe cramps with heat? A warm Epsom salt bath. Epsom salt is packed with magnesium, a mineral that naturally relaxes muscles and helps reduce inflammation. To make the experience even more calming, try adding a few drops of lavender or sandalwood essential oils both are known for their pain-relieving and stress-reducing properties. 

Anti-Inflammatory Teas

If you’ve been hanging out on the Ovafit blog for a while, you already know how much I love herbal teas and their incredible benefits for PCOS. Not only can they help relieve cramps, but they also work to balance hormones, reduce inflammation, and support overall health. 

Some of my go-to teas for PCOS cramps include:

• Ginger Tea – A natural anti-inflammatory that also boosts circulation to ease pain
• Turmeric Tea – Packed with curcumin, a powerful compound known for its pain-relieving and anti-inflammatory properties
• Chamomile Tea – A gentle muscle relaxant that also helps with bloating and digestive discomfort
• Spearmint Tea – One of the best for lowering testosterone, which can help regulate hormones and ease PCOS symptoms
• Testosterone Relief Tea – My special blend of all the herbal teas we researched to help lower testosterone and relieve PCOS pain (psst… It includes chamomile, spearmint, and plenty of other symptom-relieving teas!) 

For the best results, try to sip on 2 to 3 cups of herbal tea daily, especially in the days leading up to your period. It’s such an easy way to nourish your body and ease those stubborn cramps naturally! 

Magnesium Supplement

Magnesium is an absolute game changer for women with PCOS! While there are various types, magnesium citrate is a natural muscle relaxant, helps reduce inflammation, and plays a huge role in hormone balance. And, here’s the kicker 70% of people are deficient in magnesium without even realizing it. If you’re dealing with PCOS cramps, stress, or fatigue, getting enough of the right type of magnesium can make a world of difference.

That’s exactly why I made sure to include magnesium citrate in the Ovafit MetaMulti vitamin, so you can support your PCOS body every day. I also included magnesium oxide because taking magnesium consistently isn’t just a quick fix for cramps; it’s a long-term solution to help relax muscles, improve insulin resistance, and ease inflammation at the root. 

Gluten- and Dairy-Free Anti-Inflammatory Diet

I’m all about focusing on a protein-rich, gluten- and dairy-free anti-inflammatory diet to naturally manage PCOS. It’s one of the most effective ways to support your hormones and reduce inflammation in order to relieve PCOS cramps. That’s exactly why I created an entire section of PCOS-friendly recipes and meal plans on The Cysterhood app, so you never have to wonder what to eat! 

Start by making healthy additions to make your diet more balanced. Think of things like eating more fiber, targeting inositol-rich foods, upping your protein, and adding probiotics to your meals. Also, consider Incorporating omega-3-rich foods like salmon, antioxidant-packed berries, and even dark chocolate (yes, chocolate!) can work wonders for PCOS symptoms. On the flip side, cutting back on processed and fried foods, sugar, caffeine, and alcohol is just as important if you want to feel your best. 

Need some inspiration? Check out my PCOS meal plan and grocery list to make your next grocery run stress-free and packed with hormone-friendly foods! 

Ovasitol Powder

Pairing the right supplements with your other PCOS lifestyle changes is such an important part of supporting your body and relieving symptoms with PCOS including cramps. And, if there’s one supplement I recommend to every Cyster, it’s Ovasitol. This NSF-certified inositol supplement is designed to improve insulin levels, lower testosterone, and regulate your menstrual cycle, helping to tackle the root causes behind your PCOS symptoms and cramps. 

With the gold-standard 40:1 ratio of myo-inositol and D-chiro-inositol, Ovasitol works with your body to restore hormone balance, improve ovulation, and ease the inflammation and hormonal imbalances that contribute to painful cramping. If you’re looking for an evidence-backed supplement to help you feel your best, this is it! Be sure to drink it 2x a day in your water with a meal!

Say goodbye to PCOS cramps once and for all with natural solutions and lifestyle changes. 

The best way to take control of your PCOS symptoms cramps included is by tackling the root cause head-on. Making small, sustainable lifestyle changes and adding the right supplements to your routine can have a huge impact on your overall health and how you feel every day.

If you’re looking for natural ways to support your hormones, start with Testosterone Relief Tea, a powerful blend designed to lower androgens and balance hormones. Need to fill the nutrient gaps that come with having PCOS? MetaMulti is packed with vitamins and minerals that were researched to support energy, metabolism, and hormone regulation for women with PCOS. And, of course, my absolute must-have, Ovasitol, which helps improve insulin sensitivity, regulate cycles, and ease inflammation.

When you nourish your body with the right tools, you can finally start feeling your best and I’m here to help you every step of the way!