Use a heating pad or hot water bottle on your 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 or stretching
Try gentle yoga or walking
Avoid caffeine if it worsens your cramps
Eat small, balanced meals
Massage your lower abdomen or lower back
Take a warm bath or shower
Use a comfortable position, such as lying on your side with knees bent
Track your cycle to prepare ahead of time
Talk to a doctor if the pain is severe, unusual, or not improving