help please. 39 weeks 3 days & contractions

mummies please help. im a first time mum & im currently 39 weeks & 3 days. my due date is in 4 days time. having a painful contraction every 3-5 mins non stop. went to the hospital but was told only 2cm dilated. given a choice to take injections of painkillers & get admitted or went home to wait & dilate more. i chose to go home but i can no longer stand the contractions pain & cant get any sleep with this contractions. is there any technique or tips i can relieve the contractions ? should i wait more or go back to the hospital ? help please im in pain ☹️