tips for contracting at home

Does anybody have any tips for contracting at home? I've been contracting for four days and I am 2 cm dilated and 75% effaced. My Contractions finally got to five minutes apart this morning so I went into the birthing center but they sent me home because my water is not broken and I'm not dilating any further. They said just sit home and contract until my water breaks or contractions getmore intense but they're already to the point where I'm crying when they hit. I tried Tylenol and it barely took the edge off. Tips?