Natural remedies for PMS and menstrual cramps

What are the best natural ways to deal with PMS and/or menstrual cramps?

For me, the key to dealing with menstrual symptoms is recognizing and acknowledging what they are. It is said that menstruation is the only bleeding that is physiological, not pathological, it is helpful to view other menstrual symptoms the same way. So, for example, my lower back aches leading up to menstruation. It always happens, it does not mean that I have any injury or that there is anything wrong with my back--i.e. nothing pathological is happening. Knowing that it always happens the same and always goes away makes any symptoms more bearable.

If pain from any particular symptom like backache or migraine is interfering with life, I will treat the pain the same as any other pain.  But I will not stress about it because I know it will resolve itself in a day or so.

I have found that making sure my nutrition is really on point, especially the week before makes a big difference. Avoiding processed stuff, eating lots of veggies, healthy fats and plenty of magnesium. If the cramps still show up, heat and restorative yoga are what I try first. If that doesn't work, cramp bark, hops, CBD or valerian have all helped.
The most helpful thing I have found was Mayan abdominal massage. It eliminated my otherwise debilitating cramps I'd had my whole life in one session! The therapist did a very detailed intake and explained that frequently, cramping occurs because the uterus has shifted out of proper position, preventing it from just draining via gravity. So it has to cramp to move the blood out. This can happen from injury, lifting too much, certain kinds of high impact exercise, poor posture, etc. She gently worked on my abdomen to help the uterus shift back to a more proper orientation. She also taught me a simple, quick (5-10 minute) self massage that I was to do daily. This was both to continue working on the adjustment she made and to help maintain the correct position.  I'm sure this self-massage was a big part of what helped. I cannot recommend this highly enough.

Honestly, heating pad.  I find that just a half an hour with a heating pad applied to the offending area either front or back does wonders.