How To Deal With Back Pain During Menstruation

Back pain

How To Deal With Back Pain During Menstruation Menstruation is not always a comfortable feeling for women. Often women are plagued with uncomfortable bloating, severe cramps and debilitating backaches. Backaches during menstruation are very common and normally occur during the first two days of the menstrual cycle. It may also begin prior to the menstrual cycle.

The pain is generally restricted to the centre portion of the lower back. If the pain is severe enough to interfere with your day-to-day activities, there is a lot that you can do cope and manage the pain. This should bring some succour and relief to your symptoms.

Tip to Deal With Back Pain During Menstruation

Take Painkillers

Taking a painkiller should help to give you some relief. Try an OTC painkiller like brufen or combiflam, which will give you instantaneous relief from the backache. You can start taking this as soon as you hit the first day of your periods. This can be used as a preventive strategy to ward off back pain.

Take Moderate Exercise

Women who lead physically active lives have lesser discomfort during their periods and are able to sail through their menstrual cycles. Thus taking exercise during your periods is crucial for overall health and pain free periods. Try a walk or a slow jog.

Mild to moderate exercise helps to enhance blood flow to the back and the pelvic region and this in turn gives you a lot of relief from the pain. You can also try some yoga and back stretching exercises as these will help to give relief from the chronic backache that you may be experiencing during your periods.

Eat Healthy

Try to eat as healthy as you can during your menses. This has a direct effect on the severity of your symptoms. Eat frequently and load up on whole grains, fruits and veggies. Avoid junk food, salt and beverages as these lead to bloating which can exacerbate your backache for you.

How To Deal With Back Pain During Menstruation

Nutritional supplements like Vitamin B and magnesium are also helpful in preventing cramps and back ache during periods. If you suffer from severe backaches during your periods, it is wise to speak to a doctor and take prescription supplementation for the same.

Drink Enough Water

Blood loss during periods also leads to water loss. Not drinking enough water can leave you feeling dehydrated, bloated and this may in turn aggravate whatever pain you are feeling. Make sure you are sipping on enough water and other fluids to compensate for the loss of water from your body.

Apply Heat and take Warm Baths

It is very important to apply some heat to the body especially if you are suffering from agonizing backache. Take a hot water bottle, wrap it up in a thin cloth and rest your back on this hot water bottle against the chair or the bed. You can alternately take a bath under a hot shower or soak in a hot bubble bath as this too gives a lot of relief from severe backache and cramps. Applying warm compresses to your back region may also help.

Go in for Massages

A loving massage by a willing spouse or a friend might just end your back woes. Ask your partner to indulge you in a full body massage.

How To Deal With Back Pain During Menstruation

You can use some warm essential oil. The use of OTC pain relief ointments can also give you relief from an intense backache. Just make sure that the massage is not too vigorous as the back and the tummy area tends to be very tender during periods.

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Avoid Alcohol and Caffeine

It is indeed a bad idea to down several cups of coffee or eat huge bars of chocolate during your periods. All these foods can trigger cramps and back pain and lead to unnecessary bloating and weight gain, which will only add to your misery. Instead, stay away from these foods until your menstrual cycles are over.

Use of Birth Control Pills

If your backache is getting unbearable, you can speak to your doctor about putting you on the birth control pill. These pills will stop your periods for some time, which means that you will be permanently free from backache and cramps. Use these pills only as a last resort when everything else fails.

Take Rest

While some form of activity is necessary to keep cramps at bay, you should also take some measures to rest your aching back. Lie down for a few minutes every two hours especially if the pain gets too much to bear.

How To Deal With Back Pain During Menstruation

Make sure you lie down in a comfortable position. Your mattress should be neither too hard nor too soft. Rest your back against pillows to give it some form of cushioning. This will help to ease the pain a bit.


Light stretching exercises and pelvic floor exercises should be done every day to strengthen the pelvic floor muscles and the back muscles. Bend and stretch to your toes until you start to feel a gentle strain in your back muscles. You can also do pelvic tilts, as they are very good for the pelvic floor muscles. Kegel exercises done everyday help to reduce the severity of muscular cramps felt in the back. Make sure you do these exercises at least twice a day for best results.


Yoga has been found to beneficial for some women especially for women who suffer from excruciating backache during their menstrual cycles. Yoga is an overall mind body exercise and helps to strengthen the joints and muscles in various parts of the body. It also enhances blood circulation and muscle flexibility, which means lesser pain for you in the long run. Join yoga classes and take necessary guidance from an expert otherwise you risk getting hurt or injured.

With the help of the above tips, you can easily overcome backache during the menstrual cycle. Try to remain happy, stress free and eat wholesome, nourishing food to prevent menstrual discomfort. Stay active and keep weight gain in check as excess weight can compound the problem of backache during periods. A fit and healthy lifestyle will prevent menstrual discomfort.