Pain relief at home

Heat first, movement second, medication third. Not because meds are bad — because a hot water bottle plus a short walk plus ibuprofen taken at the first twinge works better than any single one alone.

Ibuprofen works best if she takes it at the first sign of cramps, with food — not once the pain is already at a 7. Follow the dose on the packet for her age and weight. If in doubt, ask a pharmacist — free advice, no appointment needed.

• A hot water bottle or heat patch on the lower tummy or lower back.

• Ibuprofen with food, taken early. Paracetamol can be added if ibuprofen alone isn't enough (spaced correctly — pharmacist can confirm).

• Gentle movement — even a slow walk. Curling up in bed all day often makes it worse.

• Warm bath, warm drinks, an early night.

• A TENS machine (a small pad-based device) — over-the-counter, sometimes helpful for older teens.

If pain regularly stops her doing normal things — school, sport, socialising — that's not "just period pain". That's a GP conversation.

If ibuprofen and heat don't touch it, if she's waking at night in pain, or if she's curled up unable to move — same thing. Book the GP, use the Appointment Builder, and don't accept "try paracetamol and come back".