3cm/contractions

What can I do to help with the contraction pains?! 😭😫 I Just can’t bare! Got sent home from L&D because I was not at 4cm. They told me to go back once my contractions are 5min apart or my water breaks. But I just can’t take these contractions! I can’t even take a nap, I have been awake since 2am it is now 5:28pm.