Why does your lower back hurt during your periods? Expert shares tips to help

Dr Yogendra shared that taking proactive measures can help alleviate or prevent lower back pain during menstruation.

By: Lifestyle Desk
New Delhi | December 28, 2024 10:30 PM IST

3 min read

Why does the back hurt? (Source: Freepik)

Periods can be painful. With bloating, acne, mood swings and pre-menstrual cramps making our life difficult, one can only deal with so much. Lower back pain is the reluctant cherry on top, and the cause for such back breaking pain isn’t discussed much. What exactly causes our lower back to hurt like hell during our time of the month? Indianexpress.com spoke to experts and found out how you can reduce this pain.

What leads to lower back pain?

“Period-related lower back pain affects about 1 in 10 women, with 40% experiencing symptoms severe enough to disrupt daily activities. This pain is primarily due to prostaglandins, hormones that trigger uterine contractions to shed the uterine lining, which can radiate to the lower back,” shared Dr Gandhali Deorkhkhar, Gynecologist & Obstetrics, Wockhardt Hospitals, Mumbai Central.

According to her, conditions like endometriosis, fibroids, ectopic pregnancy, PID, and pelvic cysts can also cause severe pain.

“Fluctuations in hormones like prostaglandins can cause muscle contractions, leading to pain. The uterus contracts to shed its lining, which can radiate pain to the lower back. Besides increased inflammation during menstruation, stress and tension in the pelvic muscles can lead to referred pain in the back,” shared Dr Hansaji Yogendra – Director, The Yoga Institute, Yoga Guru & Author.

(Source: Freepik)

Deorkhkhar shared that home remedies to alleviate lower back pain may include massage, heat therapy, exercise, and dietary changes, such as reducing processed foods and sugar. Herbal remedies like basil, chamomile, and ginger root may provide relief.

“Nonsteroidal Anti-Inflammatory Drugs (NSAID) are commonly recommended by doctors, and some women find hormonal birth control helpful in managing the pain. Regular stretching and walking breaks can also alleviate discomfort,” she added.

How can you reduce this pain?

Dr Yogendra shared that taking the following proactive measures can help alleviate or prevent lower back pain during menstruation.

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1. Engage in regular physical activity to strengthen core muscles and improve flexibility.
2. Incorporate meditation, deep breathing exercises & gentle stretches in your daily routine.
3. Including Asanas like Bhujangasana, Ushtrasana, Viparita Karani and Supta Vakrasana in your Yoga practice strengthens the lower back.
4. Limit intake of caffeine and salty foods to prevent water retention and lessen bloating.
5. Include anti-inflammatory foods, such as fruits, vegetables, and omega-3 fatty acids, to support overall health.
6. Opt for loose-fitting clothes during your period to avoid additional pressure on the abdomen and back.
7. Maintain proper posture while sitting, standing and walking to minimise strain on the back.

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