Heat in front, essentially over your uterine area. Lay on your back with your knees pulled to your chest. (While the heat is applied.) I’ve found ibuprofen to help me the most with pain, but use what works best for you. If you have back pain, too, I’ve found that extra strength Icy-Hot on my back really helps. But be sure to NOT put the heating pad where the Icy-Hot is.
There’s an exercise I’ve done in the past, too. Stand facing a wall, with your toes about 12” away from the wall. Cross your arms over your chest, but with your elbows pointing forward. (Think Jeannie in “I Dream of Jeannie.”) Lean forward so your elbows touch the wall. Tilt your pelvis toward the wall and back again.
Something else I’ve learned is that about 2 days before the cramps are going to start, I begin to take ibuprofen twice a day. I don’t know why it works, but it does help.
I hope you find relief soon. This is a really sucky thing to have happen. Take care.