Wear a well-fitting, supportive bra
Use a warm or cold compress
Take over-the-counter pain relief if safe for you
Reduce caffeine intake
Limit high-salt foods
Try gentle exercise
Avoid heavy lifting or chest strain
Check for hormonal triggers
Keep a symptom diary
Use relaxation techniques
Maintain a healthy weight
Consider evening primrose oil only if approved by a healthcare professional
See a doctor if pain is severe, persistent, one-sided, or with a lump, redness, fever, or nipple discharge