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How To Reduce Back Pain During Periods

How To Relieve Painful Menstrual Cramps


Period cramps are annoying, aggravating and at times, downright terrible and they may be a regular part of the menstrual cycle for more than half of women who have periods.

When youre having menstrual cramps , you can have pain in your belly, hips, lower back, and even your inner thighs. The pain in your belly may also be accompanied by pressure, and in severe cases, loose stools, upset stomach, and vomiting.

Even though your menstrual cramps may be normal, it doesnt mean theres nothing you can do to relieve the pain. Here are a few things you can do .

Tips For Stopping Back Pain During Period

by Dr. Brent Wells

While most women are familiar with the abdominal cramps, PMS, and headaches that go along with their monthly cycle, not nearly as many are aware that the painful backache you suffer is not only a symptom of PMS, but that this problem can be almost entirely eliminated.

One study out of the UK found that 88 percent of women stated that frequently missed at least one day of work each month due to the pain from their monthly cycle.

There is no denying that most women will go directly to over-the-counter pain relievers, such as ibuprofen or naproxen, these can come with a heavy price. In one study, the regular use of NSAIDS found that it can often lead to stomach problems, including bleeding ulcers, fluid retention, high blood pressure, and kidney and heart problems.

Childs Pose Is Great For Lower Back Pain And Super Easy To Do

Level: Easy

How to do this pose: Begin in a kneeling position. Lower your buttocks towards your heels. Sit up straight, then exhale and stretch your body down and forward, so that your stomach rests on top of your thighs. Extend your arms above your head, and rest them along the floor, and rest your forehead on the mat. Keep your gaze drawn inward with your eyes closed. You should feel a light stretch in your shoulders and buttocks, and down the length of your spine and arms. Hold for up to a minute or longer, breathing softly. If youd like to get into a deeper pose, you can open your hips by pointing your knees to the edge of the mat in a triangle formation.

To release, use your hands to gently walk your body upright and sit back on your heels.

Tip: If you have difficulty resting your buttocks on your heels, place a thickly folded blanket between the backs of your thighs and your calves.

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How To Relieve Lower Back Pain During Your Period

Do you find yourself struggling with lower back pain each month during your period? Then you are not alone. Studies show that at least 50% of all women suffer from some form of menstrual pain. This doesnt mean that you just have to accept the pain. You can do something about it. Here are seven ways to relieve lower back pain during your period.

Improving Your Diet May Alleviate Period Cramps

How to relief period back pain  Health

When researchers put 33 women with dysmenorrhea on a low-fat vegetarian diet, they found it eased their cramps, according to research published in Obstetrics and Gynecology.

Start by swapping out less healthy fats like the saturated fats found in animal products for healthier ones like unsaturated fats found in olive oil, suggests the American Heart Association. Overall, try to make the fats you eat better quality, such as those found in fish or nuts, the organization suggests. Examples of meals not overly reliant on fats can be found in the healthy eating plate guide from the Harvard T.H. Chan School of Public Health.

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Why Do I Have Back Pain During My Period

During your period, the muscular walls of your womb tighten, and this can temporarily stop oxygen getting to your womb. When this happens, your womb releases chemicals that make you feel pain. Usually, you feel this as cramps in your tummy, but the pain can also spread to your back.

If period pain in your lower back is severe, it might be a sign of a more serious condition called endometriosis. This is where the tissue that lines the womb grows in other parts of the body. If you think you might have endometriosis, speak to your doctor.

Alternative Treatment Options For Lower Back Pain

Alternative treatment options for treating lower back pain during periods have been proven to reduce symptoms without the need of medications. These alternative treatment options include heat therapy, acupuncture, chiropractic care, and massage. These treatment methods mainly focus on bringing balance to the body and cure the underlying problem.

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Back Pain During Period: Ways To Relieve The Pain

There are a lot of symptoms associated with menstruation. Some are minor annoyances , while others interfere with our daily lives due to the pain and discomfort they cause. For many of us females, painful periods have become a part of life. We deal with everything from cramping to excessive bleeding to back pain during period.

Though back pain seems completely unrelated to period pain, the two often go hand-in-hand. Theyre kind of like the evil version of the Wonder Twins and have the power to knock you off your feet . Heres what all of us females should know about what could be causing back pain during our periods and what we can do about this common problem.

How To Diagnose Lower Back Pain Caused By Periods

Yoga For Period Relief | How To Reduce Menstrual Pain | Glamrs Period Hacks

Well, its not really hard to distinguish lower back pain due to periods because it usually appears near the time when youre about to have your periods or menstruating.

Suppose you experience lower back pain throughout the month, after sexual intercourse, or any other time when youre not near or having your periods. In that case, it could point towards some underlying problems.

To find out what is causing this lower back pain, it is advised to visit a gynaecologist who shall help you find the real reason.

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Happy Baby Massages Out The Spine And Gets You To Smile

Level: Intermediate

How to do this pose: If youre new to yoga, the happy baby pose may look a bit silly, but its wonderful for rolling out your spine and harnessing natural kinetic movement. Lie on your back and bring your knees close to your chest with your heels parallel to the ceiling. Your knees should be close to your armpits. Grab the outside edges of your feet and slowly start to rock side to side and back and forth. Dont forget to smile ear-to-ear and channel your inner child.

Tip: If your chin extends upward of your shoulders come off the ground from lack of flexibility, grab your ankles or shins instead. Whats important is that your chest remains open and flush against the ground.

Tip #: Do Light Exercises

Dont frown at this one. Yes, youve probably heard this before and wondered how you were going to exercise when you cant even stand up straight, but most doctors are referring to exercise throughout the month, not just when you are on your period. Some women find that doing very light exercise, such as yoga or swimming, helps to decrease back pain even if they are on the first or second day of their cycle .

Dont be tempted to lie in bed because your mattress might be another cause of back pain in addition to your monthly cycle. What mattress do chiropractors recommend for back pain? Find here.

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Reach For Decaf Coffee

Caffeine causes your blood vessels to narrow. This can constrict your uterus, making cramps more painful. If you need your coffee fix, switch to decaf during your period. If you rely on caffeine to beat the afternoon slump, eat a snack high in protein or take a quick 10-minute walk to boost your energy.

How Long Period Pain Lasts

Try These 7 Home Remedies For Period Cramps Relief

Period pain usually starts when your bleeding begins, although some women have pain several days before the start of their period.

The pain usually lasts 48 to 72 hours, although it can last longer. It’s usually at its worst when your bleeding is heaviest.

Young girls often have period pain when they begin getting periods. Read more about starting periods.

Period pain that does not have an underlying cause tends to improve as a woman gets older. Many women also notice an improvement after they’ve had children.

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What Are The Side Effects Of These Treatment Options

As with any treatment, medications for treating back pain from periods carry side effects. NSAIDs, often the first line of treatment in cases of pain, generally carry minor side effects in the form of stomach pain and heartburn . COX-2 inhibitors can increase your risk of stroke and lead to abdominal pain, diarrhea , and dyspepsia . Oral contraceptive pills can cause nausea, headaches, and breakthrough bleeding . Surgery carries a risk of reaction to anesthesia as well as a risk of infection.

Consider your healthcare provider’s advice as you decide which treatment is right for you, and be sure to discuss all available options and their pros and cons. As you discuss your medical history, typical responses to medications, and current pain level, your doctor can help you determine the side effects that present the least risk to you personally.


Any medicinal or surgical intervention will come with a risk of side effects. Talk to your doctor about your concerns and let them help you determine the safest plan toward pain relief for you.

How Can I Manage My Back Menstrual Back Pain

There are many options for menstrual back pain relief that you can access online or with a visit to your local pharmacy. We’ve listed a handful of good options below.

Hot baths offer similar therapeutic effects for pain . Heat patches containing iron have been shown to provide similar analgesic effects to ibuprofen in treating menstrual pain . Similarly, a sericite-belt or body wrap with an infrared heat pack might effectively and safely treat women suffering from dysmenorrhea .

  • Electrotherapy methods have been used to effectively treat period pain . Transcutaneous Electrical Nerve Stimulationâcommonly administered by a TENS Unitârelieves symptoms of dysmenorrhea and the portable, disposable TENS device offers the same positive effects for women suffering from painful menstrual cramps .

If these methods do not alleviate your pain, talk to your doctor about other options. They may suggest treatment options such as:


There are many accessible and over-the-counter options for treating menstrual back pain, such as NSAIDs, heating pads, and exercise. If you are unable to find relief through those options, a doctor can help you determine if prescription medications, surgery, or other medical options could help you.

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Stretch Your Back Muscles By Doing Yoga

If youre still able to move while on your period, you can do these yoga stretches to help with your lower back pain.

  • Lie flat on your back.
  • Straighten your arms to form a T shape.
  • Bring both your knees closer to your chest.
  • Lower your knees to one side and look away from your knees.
  • Hold for one to three minutes.
  • Repeat on the other side.
  • Tips To Reduce Lower Back Pain During Periods

    Why Do I Get Back Pain during My Period?

    If your period is anything like the sort 80% of women worldwide experience, you likely spend five to seven days in a month reeling in pain. From abdominal cramps to muscular stiffness, to lower back pain periods tend to bring with itself all sorts of pain. While most women are forced to adjust and bear the pain, around 15% of pain sufferers endure such debilitating pain, that even daily tasks become impossible. This isnt just true of women with severe dysmenorrhea or endometriosis: a large number of women who face excruciating pain experience it on their lower backs.

    Lower back pain during periods occurs because of a hormone called prostaglandins, which enables your periods. However, this hormone can stress out your lower back muscles and cause significant distress. It is worse when you have especially painful periods because of endometriosis or have chronic back pain. Fortunately, there are a number of things you can do to reduce and manage lower back pain during periods. Here are some of them:

    Over-the-Counter Medication

    Dark Chocolate

    Regular Exercise

    Vitamin-Rich Food

    Heat and Warm Baths

    Stretches for Your Back

    Essential Oils

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    Why Do You Have Back Pain During Period

    When your uterus is contracting, the nerves around the entire pelvic region can feel this. Sometimes, the uterus presses on blood vessels in the area, limiting or even cutting off completely, the blood vessels to the muscles in this area. This is one major reason why you have back pain during your period.

    Of course, the uterus only contracts for a few seconds. Repeatedly. For hours on end. If you are nodding your head right now, then you understand the problem. This phenomenon is called referred pain, which means you are feeling the pain in one area but the pain is being caused by another area . This can cause cramping and lower back pain after your period, during your period, or even before your period.

    Dont be afraid to tell your gynecologist about this. If your cramps and back pain, however, is so debilitating or if they seem to have become much worse over a period of time, it could mean that you are suffering from fibroids, pelvic inflammatory disease, an infection, or endometriosis. If you are experiencing fever along with back pain, you need to seek professional help as soon as possible.

    There are several methods you can use to try to stop, or at the very least limit, back pain during your monthly cycle. Here are 5 tips you can follow to best avoid back pain during your period:

    Supine Twist Stretches And Strengthens The Lower Back To Ease Cramps

    Level: Easy

    How to do this pose: Begin be laying flat on your back with your legs extended. As you inhale, bring one knee to your chest and stretch it towards your shoulder. As you exhale, fold the knee across the body to the opposite side, all while one leg is still extended. Keep in mind that your back should still be flush against the ground, with just the hips rotating. Rotate your head so that it is facing away from the direction your knee is pointing. Now switch legs. Remember to assist your knee back to center with your arm. This pose is great for stretching the lower back and there is no need to move quickly. Also make sure every pose you do is repeated equally on both sides of the body.

    Tip: If you have limited mobility in your hips, you can do this pose with a pillow resting under the pointed knee. If you need a deeper stretch, ask a friend to help you by applying pressure to your knee and opposite shoulder.

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    How To Treat Lower Back Pain During Periods

    by JS·January 29, 2022

    Do you keep experiencing back pain and cramping during your periods? Well, you are not alone. Several women across the world suffer from severe cramps and lower back pain during their periods. While these are common symptoms, it does not mean that you need to suffer and go through this ordeal every month.

    What Causes Period Pain

    Periods During a Pandemic: How to Relieve Cramps at Home

    There can be many reasons for period pain, and if you experience chronic painful periods, its only natural to wonder why. Maybe youre the only woman in your family who gets severe cramps. Maybe your painful periods didnt start until your 20s. Whatever your situation, a doctor can help you understand why you get painful cramps every month. Some of the most common causes of painful periods are:

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    Start Hormonal Birth Control

    Birth control can stop period pain if cramps are caused by a hormone imbalance. Balancing your levels of estrogen and progesterone helps thin the uterine lining so it sheds more easily. Hormonal birth control also regulates the length and frequency of your period. Some forms of birth control can completely alleviate period cramps by stopping your period altogether. Talk to your OB-GYN about birth control options, including the pill, birth control shot or hormonal IUD. Then, youll be able to choose the type of birth control that works best for you.

    When To Call The Doc

    A mild backache in the first 1 to 2 days of your period isnt exactly fun, but its also not a big deal health-wise. But you should def talk with your doc if youre dealing with severe pain or cramps that drag on for more than 2 or 3 days, or if the pain youre having is intense enough to stop you from doing your normal activities.

    Its also worth looping in your doctor if the bleeding just seems intense, especially since period backaches tend to be worse when youve got a heavier flow. Your period might be abnormally heavy if:

    • Youre soaking through one or more pads or tampons every hour for several hours in a row, or you have to wear two pads at once.
    • You have to change your tampon or pad in the middle of the night.
    • Your period drags on for more than 7 days.
    • You pass clots that are bigger than a quarter.
    • Youre super tired, low energy, or short of breath.

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