How to Manage Back Pain During Your Period

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a woman suffers back pain during period

Do you find your back hurting more than usual when you get your period? 

Many women experience lower back pain as a symptom of premenstrual syndrome (PMS) or dysmenorrhea. At Kaly, we understand how frustrating and limiting this additional back pain can be.

What Causes Back Pain During Periods?

a woman suffering from back pain during period

During your period, contractions in the uterus can radiate pain to the lower back. Changes in progesterone levels can also contribute. And carrying extra weight in the abdomen and breasts can strain the back too. Whatever the cause, we want to provide some relief.

Tips to Relieve Back Pain During Your Period

  • Apply heat. Heat therapy increases blood flow and relaxes cramped muscles. Try a heating pad or hot water bottle on your lower back.
  • Massage gently. Ask your partner for a soft, slow massage around the lumbar region and hips. Or use a tennis ball between your back and a wall.
  • Exercise lightly. Gentle stretches and walks can help reduce cramping and loosen tight muscles. Yoga is ideal. Avoid intense workouts that could worsen pain.
  • Improve posture. Sitting and standing tall eases back strain. Be mindful of your posture and use lumbar support.
  • Take pain medication. Over-the-counter drugs like ibuprofen can reduce prostaglandin production and relieve aching.
  • Consider supplements. Magnesium, vitamin B1, omega-3s may help minimize period back pain for some women. Consult your doctor.

Kaly’s Offerings for You

At Kaly, we don’t just offer tips – we offer real support. Now is the perfect time to leverage our extensive network and resources.

We can also help connect you with providers, specialists, and experts who can provide personalized guidance and treatment options for your back pain. Getting the right professional advice can make all the difference.

Your Questions About Back Pain During Period, Answered

We know you probably have more questions about dealing with back pain during your period. Here are some of the common concerns we get from our customers:

Why does my lower back hurt so much during my period?

Severe lower back pain is common during periods due to contractions in the uterus putting pressure on spinal nerves. Cramping and prostaglandins can intensify the pain. Poor posture and weak core muscles can contribute.

Is it normal for my back to ache during the first day of my period?

Yes, it’s very common to experience back pain, especially lower back aches, at the start of your period when bleeding begins and cramps are more intense. Hormone fluctuations are also at their peak.

How can I get relief from back pain during my menstrual cycle?

Try heat pads, OTC medication, massage, gentle stretches, and rest. Avoid caffeine and salt which can worsen cramps. Maintain good posture and exercise regularly between periods.

Why does my middle back hurt when I’m on my period?

Hormones loosening joints and ligaments can cause referred pain to the middle back area during your period. Poor posture from abdominal cramping can also strain the mid back muscles.

Is it normal for my upper back to hurt during my period?

Yes, it’s common to have upper back pain during your period too. Hormones affect the muscles and discs in your entire spine. Increased breast size and weight before your period can also strain the upper back.

Why does my back ache more at night during my period?

Back pain often gets worse at night during your period when cramps tend to intensify. Lying down can put more pressure on the lower back too. Tight hamstrings and hip flexors from sleeping can contribute.

Why am I getting back pain during PMS?

Hormone fluctuations during PMS can cause ligaments to loosen and potentially strain or sprain the lower back. Bloating and water retention also puts extra pressure on the spine and surrounding muscles.

How long does period back pain usually last?

For most women, back pain starts 1-2 days before their period and lasts for the first 2-3 days of bleeding. But some experience back pain throughout their period until hormone levels stabilize again.

Should I see a doctor for severe back pain during my period?

Yes, make an appointment with your doctor if you have severe, persistent back pain that doesn’t respond to home treatment. You want to rule out any underlying condition or new injury.

Can yoga help relieve back pain during my period?

Yes, gentle yoga poses and stretches can provide relief by loosening tight muscles, improving flexibility, and promoting relaxation. Focus on poses that open up the hips and lower back. But avoid intense sequences that could strain your back.

What stretches are best for period back pain?

Knee-to-chest pulls, cat-cow pose, child’s pose, and lumbar rotations are all great stretches to relieve back tension from periods. A few sun salutations in the morning can also help reduce stiffness.

How Kaly Can Help

doctor and patient consult on back pain during period

Whatever you need, Kaly is here to help. We understand how frustrating and limiting back pain during your period can be. But you don’t have to power through the pain alone anymore.

Lean on us for understanding, resources, and a community who knows what you’re going through. We consider it our priority to improve your comfort and quality of life, every day of the month.