Use a heating pad or hot water bottle on your lower abdomen
Take over-the-counter pain relievers such as ibuprofen or naproxen if safe for you
Rest in a comfortable position
Try gentle stretching or light exercise
Drink plenty of water
Avoid caffeine and very salty foods
Try a warm bath or shower
Massage your lower abdomen or lower back
Get enough sleep
Eat small, balanced meals
Track your cycle and symptoms
See a doctor if the pain is severe, sudden, or unusual
See a doctor if cramps interfere with daily life or do not improve with home care