Apply a heating pad or hot water bottle to the lower abdomen
Take over-the-counter pain relievers such as ibuprofen or naproxen if safe for you
Rest and get enough sleep
Drink plenty of water
Do light exercise such as walking or stretching
Try gentle yoga or pelvic stretches
Massage the lower abdomen or lower back
Use a warm bath or shower
Avoid smoking and excess caffeine
Eat small, balanced meals
Try relaxation techniques such as deep breathing or meditation
Track your cycle and symptoms
See a healthcare professional if pain is severe, worsening, or unusual