Apply a heating pad or hot water bottle to the lower abdomen or lower back for 15–20 minutes at a time
Take a warm bath or use a warm compress
Do gentle stretching (hamstring stretch, child’s pose, hip flexor stretch)
Try light exercise such as walking or yoga
Use heat patches designed for menstrual cramps
Massage the lower abdomen or lower back in small circular motions
Practice relaxation techniques (deep breathing, progressive muscle relaxation)
Sleep enough and manage stress
Stay hydrated
Eat smaller, balanced meals; include magnesium-rich foods (nuts, seeds, leafy greens, legumes)
Limit caffeine, alcohol, and very salty foods
Consider omega-3 sources (fatty fish or flax/chia)
Over-the-counter pain relief options:
Ibuprofen
Naproxen
Mefenamic acid
Take pain relievers at the first sign of cramps and continue as directed on the label or by a clinician
If needed, consider antispasmodic options as advised by a clinician
Consider vitamin supplementation if appropriate (magnesium or vitamin B1), after checking with a clinician if you have medical conditions or take other medications
Use hormonal birth control options if cramps are frequent or severe (discuss with a clinician)
Talk to a clinician if cramps are severe, worsening, last longer than 2–3 days, interfere with daily life, or occur with very heavy bleeding, fever, or pain during sex