Apply a heating pad or hot water bottle to your lower abdomen or back
Take an over-the-counter pain reliever such as ibuprofen or naproxen, if safe for you
Try gentle stretching or light yoga
Take a warm bath or shower
Massage your lower abdomen
Drink warm fluids like tea or broth
Stay hydrated with water
Rest in a comfortable position with your knees bent
Use deep breathing or relaxation techniques
Do light walking or movement
Avoid caffeine if it worsens your cramps
Eat small, light meals if you feel nauseous
Consider magnesium-rich foods if they help you
Use a TENS unit if available
Seek medical care if pain is severe, sudden, or unusual