Use a heating pad or hot water bottle on your lower abdomen
Take ibuprofen or naproxen if you can safely use NSAIDs
Rest in a curled-up or fetal position
Do gentle stretching or light walking
Try deep breathing or relaxation exercises
Drink warm fluids like tea or water
Massage your lower abdomen or lower back
Take a warm bath or shower
Stay hydrated
Avoid caffeine and salty foods
Use a TENS unit if you have one
Try over-the-counter pain relief early, before cramps peak
See a doctor if pain is severe, sudden, or not relieved by usual methods