Use a heating pad or hot water bottle on the lower abdomen
Take over-the-counter pain relievers like ibuprofen or naproxen if safe for you
Rest and get enough sleep
Drink plenty of water
Do light exercise like walking or stretching
Try gentle yoga or pelvic stretches
Massage the lower abdomen or lower back
Avoid caffeine and very salty foods if they make symptoms worse
Eat small, balanced meals
Use a warm bath or shower
Track your cycle to prepare ahead of time
Consider magnesium-rich foods if they help you
Talk to a doctor if cramps are severe, sudden, or getting worse