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
Start pain relief at the first sign of cramps
Do gentle exercise such as walking, stretching, or yoga
Drink plenty of water
Get enough sleep
Try relaxation techniques such as deep breathing or meditation
Avoid excess caffeine and salty foods
Eat balanced meals with fruits, vegetables, and whole grains
Massage your lower abdomen or lower back
Use a warm bath or shower
Track your cycle to prepare ahead of time
Talk to a doctor if pain is severe, worsening, or not relieved by home care