Use a heating pad or hot water bottle on your lower abdomen
Take a warm bath or shower
Do gentle exercise like walking, stretching, or yoga
Stay hydrated
Rest and sleep enough
Try over-the-counter pain relievers such as ibuprofen or naproxen if safe for you
Take pain medicine at the first sign of cramps
Massage your lower abdomen or lower back
Avoid caffeine, alcohol, and very salty foods
Eat smaller, balanced meals
Try relaxation techniques like deep breathing or meditation
Use a TENS unit if available
Talk to a doctor about hormonal birth control if cramps are severe or frequent
See a doctor if pain is extreme, sudden, or unusual