blond woman suffering from a lower back pain
Health and Wellness

How to Reduce Back Pain During Period at Home

Jun 22, 2023

Many women go through the unpleasant experience of dealing with back pain during their period. The discomfort can range from mild to severe, significantly impacting daily activities. Fortunately, you can try several effective strategies at home to reduce back pain during your period. This article will discuss:


  • Different types of back pain
  • Coping strategies
  • Tips for reducing the potential of back pain
  • Additional ways to relieve period pain at home

Understanding Different Types of Back Pain During Period

Back pain is not an uncommon symptom of periods in many women. A popular magazine on women’s health reports that back pain is common - as common as menstrual cramps and period headaches. Understanding the different causes of back pain associated with periods can help effectively address and manage the discomfort caused by different types of back pain. 

It's essential to recognize that the intensity and nature of period back pain can vary from woman to woman and comes in various forms, including:

  • Muscular Back Pain: This type of back pain is primarily caused by muscle tension and spasms in the lower back area. The uterus undergoes contractions during menstruation, which can lead to increased pressure in the surrounding muscles. As a result, women may experience dull or achy pain in their lower back. Muscle relaxants, heat therapy, and gentle stretching exercises can relieve this type of pain.
  • Lower Back Pain: Many women experience lower back pain during their periods. This discomfort can range from a mild, dull ache to a more intense, sharp sensation. Hormonal changes, particularly the increase in prostaglandin levels, contribute to the inflammation and pain experienced in the lower back. Heat therapy, over-the-counter pain relievers, gentle exercises, and improving overall posture can help alleviate lower back pain.
  • Radiating Back Pain: Some women may experience back pain that radiates from the lower back to the hips, thighs, or legs during their periods. This type of pain is often associated with conditions such as endometriosis or uterine fibroids. The pain may accompany other symptoms, such as heavy bleeding and pelvic discomfort. Managing the underlying condition through medical treatment and using a combination of pain management strategies, including heat therapy and gentle stretching, can help reduce radiating lower back pain during period.

How to Reduce Period Pain at Home

When dealing with something as debilitating as back pain during period days, there are ways we can manage the situation and work around it. Some of the coping strategies a woman can use to lower the amount of pain they have from their period back pain include:

  • Heat Therapy: Applying heat to the lower back area can be incredibly soothing and help relax the muscles, providing relief from period back pain. In addition to hot water bottles and heating pads, you can also try using heat therapy to alleviate back pain and discomfort. The warmth improves blood circulation, reduces muscle tension, and promotes relaxation. Heat therapy should be done in moderation to avoid burns from the material used to administer the care.
  • Gentle Massage: Consider incorporating gentle massage techniques to relieve back pain during your period. Massage helps release muscle tension, improves circulation, and promotes relaxation, offering relief from back pain. Massage therapy is useful in relieving the pain in muscles in the lower back. You can use a massage chair, make a massage therapy appointment, or ask a trusted person to provide a gentle back massage. 
  • Low-Impact Exercises and Stretching: Engaging in low-impact exercises and gentle stretching can be beneficial for reducing back pain during menstruation. Activities like walking, swimming, or practicing yoga can help improve blood circulation, promote flexibility, and release endorphins, which are natural pain-relieving hormones. Incorporate exercises and stretches that target the lower back and abdominal muscles to provide additional support.
  • Over-the-Counter (OTC) Supplements: Some over-the-counter supplements may help alleviate menstrual pain, including back pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen sodium, can help reduce inflammation and provide temporary relief. However, it's essential to consult with your healthcare provider before taking any supplements to ensure they are safe for you and won't interfere with any other medications you may be taking.
  • Relaxation Techniques: Practicing relaxation techniques can help reduce stress and tension, which can contribute to severe lower back pain during period days. Deep breathing exercises, meditation, music with massage therapy, and aromatherapy are effective ways to promote relaxation. Taking slow, deep breaths and focusing on the present moment can help relax both the mind and body. Aromatherapy using essential oils like lavender or chamomile can also have calming effects.

Tips for Preventing Lower Back Pain During Period Before it Starts

Waiting for lower back pain during period days to occur can add to the overall discomfort of other symptoms you may be experiencing. The goal is to change your lifestyle to prevent back pain from getting worse. 

Being proactive in dealing with your back pain is more advantageous, and these habit changes may help you find period back pain relief:

  • Maintain a Healthy Diet: Eating a well-balanced diet, rich in fruits, vegetables, and whole grains, can help support overall health and potentially reduce severe lower back pain during period weeks.
  • Stay Active: Regular physical activity throughout the month can strengthen muscles and improve flexibility, potentially reducing the severity of back pain during your period.
  •  Practice Good Posture: Maintaining a proper posture during everyday activities can help reduce strain on the back muscles. Use ergonomic chairs and avoid prolonged sitting or standing in one position.
  • Stay Hydrated: Drinking plenty of water can help reduce bloating and fluid retention, which can contribute to back pain during menstruation.
  • Use Proper Lifting Techniques: When lifting heavy objects, bend at the knees and use your leg muscles rather than straining your back.

Dealing With Back Pain During a Period

Women's bodies typically have a lot of things to deal with. Period cramps, lower back pain, and tension headaches during their monthly flow all affect women differently and at different times.. By taking the right actions during the month, you can avoid significant discomfort from lower back pain. Investing in a massage chair can help prepare your body to deal with this pain or help relieve it when it does occur.  By putting these tips into practice, your period days or weeks can be filled with less discomfort, both mentally and physically.

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