Apply a heating pad or hot water bottle to the lower abdomen
Take a warm bath
Do light exercise such as walking, stretching, or yoga
Stay hydrated with water or herbal tea
Eat anti-inflammatory foods such as fruits, vegetables, nuts, and fatty fish
Limit salty, sugary, and highly processed foods
Reduce caffeine intake
Get enough sleep and rest
Try relaxation techniques such as deep breathing or meditation
Massage the lower abdomen or lower back
Use ginger tea or ginger supplements
Use peppermint tea
Try magnesium-rich foods such as spinach, almonds, and pumpkin seeds
Avoid smoking and alcohol
Track your cycle to prepare for painful days
Seek medical advice if pain is severe, worsening, or unusual