See What’s in Our Endo Go Bag

Non-steroidal anti-inflammatory medications like Advil (ibuprofen) and Aleve (naproxen sodium) are both solid choices for endo cramps. “They disrupt the pain pathway in relation to endometriosis better than acetaminophen (Tylenol),” says Sheila Chhutani, M.D., an OB/GYN at Texas Health Presbyterian Hospital in Dallas. Dr. Chhutani typically recommends that her patients start off taking the standard dosage listed on the product label, but if that’s not cutting it, she’ll often suggest bumping up to a prescription-strength dose. (Just be sure to come up with a plan for your NSAID use with your doc, since taking too much can irritate the stomach lining.)

Curling up with a heating pad can help soothe cramped pelvic muscles. But you might not have that option when you’re on the go, since many need to be plugged in. Monae Azucena, who documents her endo journey on Instagram, relies on her rechargeable Thermie Belt ($66, thermie.co) for away-from-home relief, which radiates gentle heat and softly pulsating massage therapy. “I use it when I’m out and about or running errands. I’ll charge it and wear it under my clothes. It’s super easy to use and very effective,” she says.

If dealing with a rechargeable device feels like too much work (or you’re just trying to pack light), tuck a pack of pelvic heat patches into your bag. “Both traditional heating pads or patches can be helpful,” Dr. Chhutani says. And “you can use patches on your lower abdomen or on your back,” depending on where you need the relief. ThermaCare Advanced Menstrual Pain Therapy Heat Wraps deliver heat-dulling pain for up to eight hours. They’re ultra-thin too, so they won’t feel bulky under your clothes ($18.99 for six, Amazon).

Comforting and quick to brew, Dr. Chhutani suggests pairing a mug of ginger tea with OTC pain relievers for more anti-cramp action. “Ginger has anti-inflammatory properties that can help relieve pain,” she says. In fact, “you might even end up using less medication.” Try Yogi Ginger Tea ($23.88 for 96 tea bags, Amazon), which is blended with licorice and black pepper for a sweet, slightly-spicy flavor. And if you don’t already have one, pick up an insulated travel mug so you can sip anywhere, like the HydroFlask Mug ($27.95, Amazon).

Warming topical ointments can deliver targeted relief without a heating pad. Brittany Ferri, Ph.D., an occupational therapist in Rochester, NY who’s lived with endo for three years, swears by CBDistillery 500mg Isolate CBD Warming Cream ($25 for 1.7 ounces, thecbdistillery.com), a cannabidiol-infused cream that comes in a travel-sized pump bottle for easy carrying. (Check with your doc before using CBD products though. The jury’s still out on whether they’re helpful for endo pain.) “I’ll use it during those times throughout my cycle when my abdomen and pelvis ache,” she says. “I also have some joint aches for other reasons and it’s effective for those, too.”

This herbal tea has long been used as a remedy for strengthening the pelvic and uterine muscles to ease period cramps. Though its efficacy hasn’t been proven, “a nice cup of warm tea always makes you feel better,” Dr. Chhutani says. And Azucena finds that a hot cuppa definitely helps her get through a flare. “It’s my favorite [herbal tea], it’s great for uterine strength,” she says. Try Traditional Medicinals Organic Raspberry Leaf Tea ($29.88 for 96 tea bags, Amazon).

Another helpful topical to keep on hand: Glow Botanica Tummy Butter Topical Supplement ($39.99 for 1.7 ounces, glowbotanica.com). The natural balm, which you apply directly to the skin over your lower belly, uses plant-based ingredients like wild yam, marshmallow root, and vitex--said to fight bloating and ease cramps, as well as reduce feelings of tiredness and anxiousness. Azucena turns to it for fast relief to combat endo belly and pelvic pain.

Abdominal binders are another go-to tool in Ferri’s toolkit. The gentle compression helps promote circulation around the pelvic area, particularly when you’re sedentary, which can be useful for staying comfortable when you’re traveling or sight-seeing. “I use them when I’m going on long drives or walking or standing for a while, since that often causes blood to pool and makes me feel worse,” she says. One highly-rated, inexpensive option: NYOrtho Abdominal Binder Lower Waist Support Belt ($15.49, Amazon).

Here’s one more soothing sipper to consider adding to your arsenal. “Peppermint helps prevent smooth muscle—what the uterus is made up of—from contracting. The contraction of muscle is what causes cramps, and the relaxation of muscle can reduce the amount of pain,” Dr Chhutani says. And though there’s not a ton of research looking at peppermint tea for endo specifically, the herb has been shown to reduce pain from period cramps. We like Celestial Seasonings Peppermint Herbal Tea ($17.28 for 120 bags, Amazon).