Is Lower Back Pain Before Your Period a Symptom of PMS?

Do you experience sudden lower back pain before your period? This could be a symptom of PMS (premenstrual syndrome).

Lower Back Pain as a PMS Symptom

While the exact cause of PMS is not fully understood, it’s believed that the rapid decline in female hormones "estrogen" and "progesterone" during the luteal phase (just before menstruation) triggers various symptoms.

PMS symptoms may start as early as puberty and often become more intense with age. In their 20s, people may experience more mood-related symptoms, such as sadness, but by their 30s, irritability and physical symptoms like headaches and lower back pain tend to increase. Hormonal impact can also vary with different life stages, meaning PMS symptoms can change over time.

Why Does Lower Back Pain Occur Before Menstruation?

Cause #1: Poor Circulation

Before menstruation, the hormone "prostaglandin" is released to help the uterus contract, which assists in the smooth expulsion of menstrual blood. When the body determines pregnancy has not occurred, prostaglandin causes the uterus to contract, leading to poor blood circulation. This can result in blood pooling around the lower back, creating a feeling of heaviness and discomfort.

People who are more prone to cold or stress may produce even more prostaglandin, increasing their likelihood of experiencing back pain, making preventive measures essential.

Cause #2: Pelvic Instability

Another hormone released before menstruation is "relaxin." Relaxin helps to widen the pelvis in preparation for childbirth. As the pelvis widens, it becomes temporarily unstable, causing the surrounding bones and joints to compensate. This additional strain on the bones and joints around the pelvis is one of the causes of lower back pain.

Other Common PMS Symptoms

PMS symptoms are diverse and can generally be categorized into three main types. These can include a wide variety of emotional, physical, and behavioral symptoms.

Preventing Lower Back Pain

Lower back pain can affect anyone, especially those who spend long periods sitting or standing. Here are some preventive measures:

• Strengthen Core Muscles

Strengthening muscles like the rectus abdominis, iliopsoas, and quadratus lumborum is helpful for back pain prevention. Exercises such as sit-ups (lying on your back with knees bent, then raising your torso) or lying face-down and lifting your upper body using your elbows for a few seconds can help strengthen these muscles.

• Move Regularly

Avoid maintaining a fixed position for too long. Taking breaks to stretch and move is effective.

• Be Mindful of Posture

Poor posture, such as slouching or tilting the pelvis, can lead to back pain. Keep your spine straight, maintaining a natural S-curve from neck to lower back. When sitting, press your hips against the backrest, sit deeply, and pull in your stomach. Bend your knees and keep your back straight when lifting heavy objects to avoid straining your lower back.

What to Do If You Experience Back Pain

If you experience back pain, try sitting and gently twisting your torso or getting on all fours and rounding and extending your back as you exhale. If the pain persists or becomes severe, such as when lifting heavy objects, consult a healthcare professional.