Use a heating pad or hot water bottle on your lower abdomen or back
Take ibuprofen or naproxen if you can safely use NSAIDs
Rest and get enough sleep
Drink water and stay hydrated
Do light exercise like walking or stretching
Try gentle yoga or pelvic stretches
Massage your lower abdomen
Avoid smoking and limit alcohol
Reduce caffeine if it worsens your cramps
Eat smaller, balanced meals
Try a warm bath or shower
Use a TENS unit if available
Consider magnesium supplements if appropriate for you
Talk to a doctor about hormonal birth control if cramps are severe
See a doctor if pain is severe, sudden, or getting worse