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How To Relieve Lower Back Pain From Period

How Can I Cope With Pain During Menstruation


If you have run-of-the-mill back aches during your period, you might find relief with over-the-counter pain relievers, just like with cramps.

Certain birth control methods such as the Pill or IUD can also help reduce some symptoms caused by your menstrual cycle, including back pain. Talk to your doctor about birth control options or different types of pain relievers to find which one is right for you.

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Bow Pose Stretches The Whole Front Of Your Body Easing Cramps And Bloating

Level: Intermediate

How to do this pose: Begin by lying on your stomach with your feet hip width apart and your arms by your side. While exhaling, bend your knees and stretch out your hands to hold your outer ankles. Breathe in and lift your heels up towards the ceiling, raising your thighs up and off the mat. Your head and chest will also lift up off the mat. Draw your heels and thighs up higher and bring your shoulder blades into your upper back. Look forward while breathing softly. Hold the pose for fifteen to twenty seconds. To release, exhale and slowly lower your thighs before letting go of your ankles and lowering your legs and feet to the floor. Return to your starting position and relax.

Tip: Do not practice this pose if you have a low-back or neck injury, or have low or high blood pressure.

Upper Back Pain Before Period Is It Normal

Just like lower pain in your back, its possible you could feel pain above your waist level before period. As your period starts, inevitably, these pains will go away.

Also, if youve missed your period for weeks, a low back pain may be due to a miscarriage. Always check out with your doctor if you have vaginal bleeding.

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How Hard Should You Exercise

How hard you can push yourself while youre having your period varies from person to person. It really depends on how you feel.

During your menstrual cycle, estrogen and progesterone levels are low, which allows easier access to glycogen stores. This means you can push harder and get more out of a workout because energy is more readily available, says personal trainer, yoga instructor, and lead trainer at Aaptiv, Amanda Murdock.

At the end of the day, its up to each individual woman and every cycle could be different, sometimes it will feel great to workout and sometimes it wont.

Youll have to listen to your body and accept that some days you will crush it, and other days it will be a struggle just to workout. Do what feels right for you.

*Note: this just refers to women with normal period symptoms, not fibroids or cysts.

How To Lift Small Objects

Pin on Reduce menstrual cramps and pain naturally

The golferâs lifting technique is particularly helpful in lifting small and light objects. This technique includes the following steps5:

  • While one leg bears the bodyâs weight, lift the other leg off the floor and toward the back for counterbalance
  • Support one arm on a stationary object, such as a table or a countertop and bend down at the hip so that the body becomes almost parallel to the floor
  • Reach the free arm to pick up the object

This technique is considered safe for the lower back tissues because lifting one leg toward the back allows the spine to stay straight and the counterbalance offsets the strain on the back. The golferâs lift is particularly useful for the repetitive lifting of small objects.5

See Additional Lifting Techniques to Avoid Back Injury

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See A Physical Therapist To Strengthen Your Pelvic Floor

If you think of physical therapy as a place that only treats athletes with knee and shoulder injuries, it may seem strange at first that pelvic floor physical therapy can be hugely effective. Sara Till, MD, an obstetrician-gynecologist who specializes in minimally invasive gynecological surgery at the University of Michigan in Ann Arbor, says that that’s because pelvic floor dysfunction, when the pelvic floor muscles dont coordinate well, can be a factor in many types of pain women with endometriosis experience: pain in the back and hips, pain during urination, painful bowel movements, painful sex, and even pain while wearing tampons.

Continue To Be As Active As Possible

Its worth repeating: move and hydrate your body, especially during your period. You will feel better. Just remember: there is not going to be one overarching, correct answer. Do what feels right for you.

It is really important to empower women to take control of their own bodies. Whether its during your period or during pregnancy, do what instinctively feels right for your body, says Murdock.

Rest assured, any exercise is helpful, regardless of whether you can run 13 miles or you just feel like going for a walk. The best thing to do is to be active during your period, says Murdock.

When you exercise your body releases its own happy drug, endorphins. Endorphins help counter cramps, fatigue, and stress that can be symptoms of having your period.

For top workouts you can do, check out the Aaptiv app today. We have workouts for all fitness levels.

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Why Does My Back Hurt During My Period

Your back may hurt before, during, or just after your menstrual period. Back pain is associated with several conditions that affect the reproductive organs, such as:

  • Premenstrual syndrome , which refers to several symptoms women experience in the week or to before their menstrual periods .
  • Uterine contractions due to prostaglandins, hormone-like lipid compounds .
  • Primary dysmenorrhea, which is commonly referred to as menstrual cramps .
  • Endometriosis, a condition that occurs when tissue like that which grows in the uterus grows elsewhere in the body .
  • Uterine fibroids, also known as leiomyomas or myomas, which are growths that develop in the uterus .
  • Adenomyosis, which occurs when the endometrium breaks through the myometrium .
  • Pelvic inflammatory disease, which is an infection of the reproductive organs that is often caused by sexually transmitted bacteria .
  • Ovarian cysts, which occur when a sac fills with ovarian fluid or tissue .
  • Early pregnancy, which can cause abdominal and back discomfort as hormone levels fluctuate .

Many women experience back pain due to premenstrual syndrome, uterine contractions, and dysmenorrhea. Menstrual cramps and related back pain occur more frequently in girls and women who had their first periods at a young age, experience long-lasting periods, have a heavy menstrual flow, or have a family history of dysmenorrhea .


Is Lower Back Pain Before Period Sign Of Pregnancy

GENTLE YOGA FOR PERIOD PAIN – Relieve Menstrual Cramps & Back Pain!

If youve never had sexual intercourse or consistently used a pill or condom during sex, there is no reason you should worry about being pregnant. Heres the complete list of premenstrual symptoms.

On the other hand, women who had unsafe sexual intercourse may get pregnant and start showing signs before your next period.

Early pregnancy symptoms before missed period will vary from woman to woman. However, most women will experience the following symptoms

  • Breast swelling with pain
  • Abdominal cramps for a few days
  • Peeing too frequently

If you had sexual intercourse before now with any of these symptoms and a low back pain, its likely you are pregnant.

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What Steps To Take

If these signs are already visible, you will be eager to check if you are pregnant or not.

The truth is that your test result will not be valid if done too quickly before your next period.

So dont rush And if you do, and test negative, wait a while and test again.

You should know conventional test strips will not detect pregnant if its done too quickly. However, if you are 2 -3 days before your period with back pain, First Response Pregnancy test strip can surely identify pregnancy.

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.

  • Sphinx pose
  • 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.
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    How To Relieve Lower Or Upper Back Pain Before Period

  • Have a lot of rest as possible. Depending on how you sleep, pillows can help make you feel better. Commonly, if you sleep on your back all the time, an extra pillow under your knees may help relieve pain.
  • Have regular exercise and keep stretching your muscles
  • If you are obese, its time to lose some weight
  • Use pain killers like naproxen, ibuprofen, and acetaminophen
  • Talk to your doctor if its persistent and severe.
  • Is This Pain Ever A Problem

    Home Remedies To Relieve Menstrual Pain

    Its normal to have back pain during your period. However, if pain or severe cramps show up out of nowhere, you might want to visit your doctor. There may be underlying problems that are causing the back pain, and not necessarily your menstrual cycle itself. Some examples of a secondary cause is endometriosis and fibroids.

    Your back pain may be a cause for concern if:

    • You’ve started having back pain during your period, but you never used to
    • The pain is constant throughout your menstrual cycle
    • The pain is severe

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    The Deep Squat Rest Method

    Step 1: Stand upright with feet shoulder width apart.

    Step 2: Slowly lower your body to a full squat position while keeping your upper body vertical.

    Step 3: As you come lower, bring your belly button to your thighs and relax while resting your arms in front. Your knees and legs should be tucked in.

    Step 4: Rest in this position for 1 minute or until you feel that your stomach and chest are fully resting on your thighs.

    Tip: Contract your abdominals towards your thighs for 10-20 seconds at a time to strengthen them. This helps to counter the anterior pelvic tilt.

    If you cant keep your feet flat on the floor, just put something under each heel to help you. The more you stretch your calves, the easier it will be to get them flat on the floor.

    If you find it difficult to maintain your balance and posture while performing this movement, use a stationary support such as a post or a wall to avoid falling forward or backwards.

    Use a set of books to squat down upon to your lowest possible level. Maintain this height and allow your joints to relax and settle into this position. Remove a book or two when possible and settle into the next lower level. Resettling time varies on your own degree of tightness. This can take days to weeks. Let your body decide the appropriate time frame.

    I can feel that my back is beginning to become less tight. It feels more open and my muscles dont feel as if they are always clenched.

    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.

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    How Long Period Pain Lasts

    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.

    Supine Twist Stretches And Strengthens The Lower Back To Ease Cramps

    Period Relief Yoga Stretches | 25 minutes for Cramps, Low Back Pain, and PMS

    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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    What Causes This Pain And How Can It Be Remedied Or Treated

    During a womens menstrual cycle, she can experience either or both abdominal cramping and back pain. This condition of abdominal cramping and/or back pain is medically termed Dysmenorrhea.

    This medical term describes the muscle cramps that occur during a womans menstrual cycle. Dysmenorrhea is the cause of back pain upper, lower or one side during a womans period.

    It can be very debilitating pain but it is not a serious condition and it passes within a few days of starting. Serious or not it is a very painful condition and every woman suffering from this back pain is looking for a treatment, remedy or cure.

    How To Relieve Back Pain During Your Period

    Last reviewed: Medically reviewed

    All of Healthily’s articles undergo medical safety checks to verify that the information is medically safe. View more details in our safety page, or read our editorial policy.

    Have you ever missed work or school because of period cramps? Youre not alone. About 80% of people who have periods will experience period pain at some point in their lives. Period pain is most often felt as muscle cramps or spasms in your lower tummy, but it can also spread to your back and thighs.

    You may also have headaches, nausea, bloating and tiredness when youre on your period. But if you have severe period pain, or your period is heavier or more irregular than usual, its worth seeing a doctor.

    Keep reading to learn about the science behind period pain and back pain, and some of the best ways to treat it.

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    Rest Your Back After Prolonged Bending

    When you bend forward for a long time, such as while weeding your garden, certain changes take place in your discs and ligaments. These changes last for a few minutes, during which time, the stability of your spine is reduced. The joints also become temporarily stiff during this period.5

    Your lower back is at risk for sustaining a sudden injury after these tissue changes if you exert stress on your back immediately afterward, such as lifting a bag of soil right after youâve been bending and weeding for a long time.5

    It is advisable to stand upright for a few minutes and allow the spinal tissues to recover and re-shape after prolonged stooping or bending before attempting strenuous exertions.5

    When Should I Get Medical Help For My Period Pain

    Proven Remedies To Treat Menstrual Pain

    For many women, some pain during your period is normal. However, you should contact your health care provider if:

    • NSAIDs and self-care measures don’t help, and the pain interferes with your life
    • Your cramps suddenly get worse
    • You are over 25 and you get severe cramps for the first time
    • You have a fever with your period pain
    • You have the pain even when you are not getting your period

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    What Do I Need To Remember Next Time Back Pain Accompanies My Period

    Many underlying causesâfrom standard menstrual cramps to endometriosisâcould be the source of your back pain. Consider starting with some accessible steps for pain management such as exercise, a heating pad, or an over-the-counter NSAID like ibuprofen. You may find that your body responds well to treatments like these and that no further intervention is necessary.

    If your pain does not respond to these treatments, is particularly severe, or keeps you from participating in normal activities, consult a doctor. Reactions to pain such as vomiting, fainting, sleep disruptions, or inability to sit or stand are all signs that you should seek professional medical care. Your healthcare provider can recommend the right exams and tests for diagnosing a more complicated case.

    Although back pain that accompanies cramps is a normal part of menstruation, crippling pain is not. Work with your health care provider to find a solution that enables you to participate in your daily life as fully as possible, and that alleviates stress about your menstrual period approaching each month.


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