Could That Lower Back Pain During Ovulation Be Ovulation Pain?

Ovulation pain, or "mittelschmerz," refers to lower abdominal pain that occurs around ovulation, typically about 13–15 days after the start of the menstrual cycle for a 28-day cycle. The pain can be similar to menstrual cramps, but the cause and mechanism are quite different.

Causes and Mechanism of Ovulation Pain

Duration and Characteristics of Ovulation Pain

For a 28-day menstrual cycle, ovulation typically occurs about 13–15 days after the start of menstruation. The "ovulation period" refers to the three days following ovulation. Including the day before ovulation, these four days are when ovulation pain is most likely to occur.

Before ovulation, many people experience a sharp, prickling pain across a wide area of the lower abdomen, which can feel more intense, with a sense of abdominal heaviness or tightness. In addition to abdominal pain, symptoms like fatigue, lower back pain, extreme sleepiness, headaches, dizziness, and nausea can also impact daily life.

After ovulation, the pain often subsides to a mild discomfort in the lower abdomen. Some individuals may also notice slight spotting. Symptoms can vary month by month and from person to person.

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.