Apply a heating pad or warm compress to the lower abdomen
Take a warm bath or shower
Do gentle exercise such as walking, stretching, or yoga
Drink plenty of water
Eat light, balanced meals
Include magnesium-rich foods such as nuts, seeds, leafy greens, and bananas
Reduce caffeine intake
Avoid salty, greasy, and highly processed foods
Get enough sleep
Practice deep breathing or relaxation techniques
Try abdominal massage
Use herbal teas such as ginger, chamomile, or peppermint
Rest when needed
Maintain regular physical activity throughout the month
Track your cycle to prepare for painful periods
Seek medical advice if pain is severe or unusual