How to Relieve Lower Back Pain During Menstruation

Do you experience lower back pain during your period? Here, we’ll explore the causes and relief methods for this common symptom.

Why Does Lower Back Pain Occur During Menstruation?

Cause 1: Effects of Prostaglandin

Lower back pain during menstruation is related to the contractions of the uterus. At the start of menstruation, the hormone "prostaglandin" increases to encourage uterine contractions, helping with the smooth expulsion of menstrual blood. However, this hormone is also responsible for causing menstrual cramps, and the uterine contractions may result in lower abdominal pain or cramping, which some people feel as lower back pain.

Additionally, prostaglandin increases pain sensitivity, which may exacerbate lower back pain, especially for those who are already prone to it.

Cause 2: Poor Circulation Around the Lower Back

During menstruation, blood is directed primarily to the uterus for the process of menstrual flow, leading to a relative decrease in blood flow to other parts of the body. As a result, circulation around the lower back may be restricted, contributing to back pain. Poor circulation further stimulates the release of prostaglandin, which in turn can intensify the sensation of lower back pain.

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.