Apply a heating pad or warm compress to the lower abdomen or lower back
Take a warm bath or shower
Do regular gentle stretching or light exercise (walking, yoga)
Massage the lower abdomen or lower back
Use over-the-counter pain relievers such as ibuprofen, naproxen, or mefenamic acid (if you can take NSAIDs)
Consider acetaminophen if NSAIDs aren’t suitable for you
Try hormonal options if appropriate (discuss with a clinician)
Use a TENS unit on the lower abdomen or back
Stay hydrated and get adequate sleep
Eat iron-rich foods if you have heavy bleeding
Limit caffeine, alcohol, and smoking
Manage stress with relaxation techniques (deep breathing, mindfulness)
Ensure adequate magnesium intake through diet or supplements if recommended for you
Consider ginger for pain relief if it’s safe for you
Use a menstrual cup or pad that helps you stay comfortable and reduce irritation
Track symptoms to identify triggers and timing for early treatment
Seek urgent care if pain is severe, sudden, or different from usual, or if you have fever, fainting, heavy bleeding (soaking a pad/tampon hourly), or pregnancy concerns
See a clinician if cramps are not improving with home treatment, are worsening over time, or interfere with daily life