Use a heating pad or hot water bottle on your lower abdomen or back
Take over-the-counter pain relievers such as ibuprofen or naproxen, if safe for you
Rest in a comfortable position, such as lying on your side with knees bent
Drink plenty of water
Try gentle stretching or light walking
Take a warm bath or shower
Massage your lower abdomen or lower back
Avoid caffeine and salty foods if they worsen your symptoms
Eat small, balanced meals
Use relaxation techniques such as deep breathing
Get enough sleep
Track your cycle and cramps to notice patterns
See a doctor if the pain is severe, sudden, or unusual