Relieve Menstrual Back Pain

Many women experience dysmenorrhea, or cramping, during their menstrual cycle. The cramping occurs when the uterus contracts against nearby blood vessels and your muscles momentarily lose their oxygen supply. Cramping can also occur because a hormone called prostaglandin being released. It is normal for women to experience increased back pain during their cycles, although it may become less pronounced with age or even after pregnancy. There are a number of different ways you can reduce dysmenorrhea.

Steps

Stretching Out and Massaging Your Back Muscles

1. Go for a walk. Going for an easy walk not only can stretch out your muscles through motion and help you relax, but it may also ease cramps. Make sure to keep your walk low impact so that you don’t cause your muscles to tense up further.
   • Only walk if you are able to and don’t push yourself. This may only be possible after some light stretching.
   • Gentle walking can help stretch out your muscles. Swing your arms lightly and use long strides to get the full stretching benefits.
2. Do some gentle yoga. Gentle yoga can help stretch out your cramped back muscles more generally relax you. Even taking the time to do downward facing dog for ten breaths can help ease muscle cramps.
   • Try doing gentle forms of yoga to stretch your muscles and relax you. Types of yoga such as restorative and yin yoga help stretch out and repair muscles and relax the body.
   • If you don’t have the time to commit to a full yoga session, do downward facing dog for 10 deeps inhalations and exhalations. Adho mukha savasana, which is the Sanskrit name for downward facing dog, is an important foundational pose in yoga that will not only loosen tight muscles, but will also relax your mind.
   • Talk to your doctor before you begin any yoga practice to make sure you’re healthy enough to practice.
3. Practice taking deep breaths. Deep breathing, sometimes called pranayama, will naturally invigorate you and can help dissolve tension and tightness in your back muscles and uterus. Focusing on your breathing can deepen help you deal with the symptoms of menstrual pain quickly and effectively.
   • Deep breathing can help your body distribute oxygen to your body, which can help ease cramps and back pain. Inhale and exhale completely and in a balanced manner through your nose. For example, you would inhale for 4 breaths, hold for 2 counts, and then exhale completely for four breaths. You can vary the counts according to your abilities.
   • You want to get the most out of your deep breathing, so sit upright, with your shoulders back, and refrain from slouching. Breath slowly and evenly by focusing from your stomach, pulling in your belly to expand you lungs and rib cage.
4. Stretch out your back. If you have pain in your back, stretch out your lower back muscles. There are a couple of different ways to stretch that may help alleviate the cramps and pain.
   • Lie flat on the ground and bend your knees into your chest to stretch out your lower back muscles.
   • If you cannot lie down, you can do a similar stretch to ease lower back pain by simply bending forward and touching your toes.
   • Don't force yourself to stretch if it’s not possible. It’s best to gently ease into the stretch. Only increase the stretch as the cramping ceases.
   • You might want to walk around between stretches to help relax yourself.
5. Get or give yourself a massage. Cramping causes an actual physical change in your back muscles and a massage can remove it so that your muscles feel relaxed. A professional masseuse can feel any cramping or tension in your muscles and massage them out.
   • Some studies show that massage can release muscle tension and alleviate cramps.
   • There are many types of massage available, but Swedish massage and deep-tissue massage are effective at relieving cramps.
   • You can locate a qualified massage therapists either online or through a doctor’s recommendation.
   • If you can’t get to a professional massage therapist, try self-massage.
6. Consider acupuncture or acupressure. Some studies found that acupuncture or acupressure can help relieve dysmenorrhea. Schedule a session for yourself with a certified practitioner to help relieve menstrual back pain.
   • Acupressure can help increase blood flow to your back and uterus, which may alleviate cramping.
   • Acupressure or acupuncture may help balance out your brain’s hormone regulator, which can relieve pain associated with your period.

Using Other Home Treatments

1. Use heat therapy on muscle cramping and pain. Using heat on tense muscles can relax the contracting muscle, but it will also help relieve the pain. There are different kinds of options for heat therapy that include heating pads and rubs to hot water bottles, all of which may help alleviate your discomfort.
   • Fill a hot water bottle or get a heating pad and place it on your back.
   • Over the counter heat rubs or patches may also minimize tension and help relax muscle that are spasming. You can purchase these products at most pharmacies.
2. Take a warm bath. Draw yourself a warm bath when you have back pain. Warm water will soothe cramping and tense muscles. It may also relieve general tension and relax you.
   • Make sure that the water is between 36 and 40 degrees Celcius so that your skin doesn’t burn. Check the temperatures with a thermometer.
   • A whirlpool tub can help relieve tension because the jets will massage your back muscles.
   • Epsom salts can have a sedative effect on you and help relieve muscle pain further.
   • If you don’t have a bath, consider using the shower or a steam room.
3. Make sure you’re hydrated. Studies have not linked dehydration and tension, though there is some evidence that not staying hydrated may contribute to cramping. Drinking enough throughout the day may help you avoid back spasms and tension.
   • Water is enough to keep you hydrated. If you prefer something with a little flavor, try sports drinks or juices. Just make sure to drink them with water throughout the day.
   • There is some evidence that tea, especially red raspberry leaf tea, can help relieve cramps.
4. Eat sufficient nutrients. Some medical studies have linked low levels of potassium, calcium and magnesium to muscle cramps. Getting enough of these nutrients in your diet may help prevent back cramping and back.
   • Fruits such as bananas and oranges are good sources of potassium.
   • You can get magnesium from brown rice, almonds, and avocados.
   • Dairy products such as yogurt and cheese, and dark green vegetables such as spinach are good sources of calcium.
5. Avoid caffeine, alcohol, and tobacco. Reduce the amount of caffeine you consume and stay away alcohol and tobacco if you can. All three can constrict blood vessels and limiting your intake during your period can alleviate cramping and back pain.
   • Reduce your intake of coffee and caffeinated tea as much as possible.
   • You should also reduce your consumption of foods that contain caffeine, such as chocolate.
   • If you can, don’t drink alcoholic beverages during your period. They can constrict blood vessels, dehydrate you, and generally make you feel worse.
   • Avoid tobacco if you can. If not, try chewing nicotine gum or use an electronic cigarette to minimize how much tobacco you ingest.
6. Create a comfortable sleeping environment. Sleeping in some positions and having a tightly made bed can increase the frequency of muscle cramps and exacerbate back pain. Loosen your blankets and sheets and sleep on your side to minimize back pain and any cramping you have.
   • Consider sleeping without a flat sheet, which can constrict your movement.
   • The best position to help minimize the risk of developing cramps or back pain is on your side with your knees slightly bent.

Using Medical Treatments

1. Take a pain reliever. If you have lingering pain or other methods don’t alleviate your back pain, take an over the counter medication. However, if you experience continued discomfort, consult your doctor.
   • Take ibuprofen or another type of NSAID (Non-Steroidal Anti-Inflammatory Drugs) to help relieve your back pain.
   • Pain relievers are also good for other symptoms of dysmenorrhea such as headaches.
2. Obtain a birth control pill prescription. Because birth control pills often contain hormones and control a woman’s menstrual cycle, taking them may help alleviate pain associated with your period. Consult with your doctor about taking the pill, which may help to relieve your back pain.
   • Skipping the placebo, or pill-free, week, may also help manage back pain.
   • You need a prescription to get birth control pills, so you’ll need to schedule an appointment with your doctor to discuss your options.
3. Stay away from quinine. Some sources suggest quinine for cramping and pain. However, medical professionals agree that quinine is dangerous and can cause a numerous health problems such cardiac arrhythmia, nausea, headaches, and tinnitus.

Video

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Warnings

• Seek medical attention if your back pain continues after your menstrual cycle. In rare cases, conditions like endometriosis, fibroids, and pelvic inflammatory disease can create back pain that mimics menstrual cramping and flares up during menstruation.

Related Articles

• Reduce Heavy Menstrual Cramps
• Use Shiatsu for Menstrual Cramps
• Ease Muscle Cramps

Sources and Citations

See also

• Determine Why Your Period Is Late
• Manage Your Period
• Delay Your Period
• Enjoy Periods
• Tell a Friend You Have Started Your Period
• Have Sex During Your Period
• Stop Your Period Early
• Cope With Periods
• Get Rid of Menstrual Cramps
• Deal With Your Period

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