How to Use a Castor Oil Pack

Castor oil packs are one of my favourite home care recommendations for women with endometriosis, adenomyosis and painful periods.

We don't have strong scientific evidence that castor oil packs can treat endometriosis but many find them wonderfully soothing for pelvic discomfort. I think of them as one piece of a bigger picture, alongside acupuncture, nutrition, movement, sleep and nervous system support.

What you'll need

• Organic, cold-pressed, hexane-free castor oil - I like this one.

• A piece of cotton flannel or muslin (or a reusable castor oil pack)

• A hot water bottle or heating pad

• An old towel (castor oil has a habit of getting everywhere!)

How to do it

1. Lie somewhere comfortable and place an old towel underneath you.

2. Massage a tablespoon or two of castor oil over your lower abdomen.

3. Place your cotton cloth over the oil.

4. Cover with a small layer of cling film or a reusable waterproof barrier (optional, but it helps keep the heat in and protects your hot water bottle).

5. Place a warm (not scorching hot) hot water bottle over the top.

6. Relax for 30–45 minutes.

This is the perfect excuse to read a book, listen to a podcast, meditate or simply do nothing!

When you're finished, wipe away any excess oil with a cloth. Your flannel can be stored in a sealed container or reusable bag and used several times before washing.

How often should I use one?

If you have endometriosis, adenomyosis or painful periods

Aim for 3–5 times each week, particularly between your period and ovulation.

Consistency is far more important than doing it every single day.

If you're trying to conceive

I generally recommend using castor oil packs only during the follicular phase of your cycle—that's from the end of your period until ovulation.

Once you've ovulated, stop using them until your next cycle.

Although there isn't evidence showing they are harmful after ovulation, there also isn't evidence proving they're safe during implantation or early pregnancy, so I prefer to take the cautious approach. (Healthline)

Don't use a castor oil pack if:

• you're pregnant

• you think you've already ovulated

• you have broken or irritated skin over the abdomen

• you've recently had abdominal surgery (unless your surgeon has advised it's safe)

• you have an acute infection or fever

Can castor oil packs help endometriosis?

This is probably the question I'm asked most.

At the moment, we don't have good-quality research showing that castor oil packs reduce endometriosis lesions, adhesions or improve fertility outcomes. 

That said, many women report that they help with:

• pelvic tension

• menstrual cramping

• bloating

• constipation

• creating a sense of calm during a flare

Some of these benefits may come castor oil's naturally occurring ricinoleic acid, which has demonstrated anti-inflammatory properties in laboratory studies. More research is needed before we know exactly how much of an effect this has when applied to the skin.