Take an over-the-counter pain reliever: ibuprofen, naproxen, or aspirin (if safe for you)
Start medication at the first sign of cramps and take as directed on the label
Use a heating pad or hot water bottle on the lower abdomen or lower back for 15–20 minutes at a time
Take warm baths or use a warm shower
Try gentle stretching or light walking
Use heat wraps or a heating belt for longer relief
Practice relaxation techniques such as slow breathing or mindfulness
Use a TENS unit on the lower abdomen or back (if available)
Stay hydrated and eat regular meals
Limit caffeine, alcohol, and smoking if they worsen symptoms
Consider magnesium supplements if they are safe for you
Consider omega-3 supplements if they are safe for you
If cramps are frequent or severe, ask a clinician about hormonal options (e.g., birth control) that can reduce period cramps
If cramps are severe, persistent, or worsening, or if you have very heavy bleeding, seek medical care to rule out underlying causes