Difference between revisions of "Relieve Menstrual Back Pain"

Many women experience dysmenorrhea, or cramping, during their menstrual cycle.<ref name="rf1">https://my.clevelandclinic.org/health/diseases_conditions/hic_Dysmenorrhea</ref> The cramping occurs when the uterus contracts against nearby blood vessels and your muscles momentarily lose their oxygen supply.<ref name="rf1" /> 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.<ref name="rf1" /> There are a number of different ways you can reduce dysmenorrhea.  

#*Gentle walking can help stretch out your muscles. Swing your arms lightly and use long strides to get the full stretching benefits.<ref name="rf2">http://stretchcoach.com/articles/stretching-routine-for-walking/</ref>  

#*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.<ref name="rf3">http://www.yinyoga.com/newsletter13_restorativeyin.php</ref>

#*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.<ref name="rf4">http://www.yogaoutlet.com/guides/how-to-do-downward-facing-dog-in-yoga/</ref>

#*Talk to your doctor before you begin any yoga practice to make sure you’re healthy enough to practice.<ref name="rf4" />

#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.<ref name="rf5">http://www.calmclinic.com/anxiety/signs/muscle-tension</ref> 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.<ref name="rf6">http://www.yogajournal.com/category/poses/types/pranayama/</ref>

#*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.<ref name="rf7"> http://www.yogajournal.com/category/poses/types/pranayama/</ref>

#*If you cannot lie down, you can do a similar stretch to ease lower back pain by simply bending forward and touching your toes.<ref name="rf8">http://www.mayoclinic.org/diseases-conditions/muscle-cramp/basics/lifestyle-home-remedies/con-20014594</ref>

#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.<ref name="rf5" /> A professional masseuse can feel any cramping or tension in your muscles and massage them out.<ref name="rf5" />

#*Some studies show that massage can release muscle tension and alleviate cramps.<ref name="rf9">http://life.gaiam.com/article/how-relieve-muscle-tension</ref>

#*There are many types of massage available, but Swedish massage and deep-tissue massage are effective at relieving cramps.<ref name="rf9" />  

#*You can locate a qualified massage therapists either online or through a doctor’s  recommendation.<ref name="rf9" />

#*If you can’t get to a professional massage therapist, try self-massage.<ref name="rf5" />

#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.<ref name="rf10">http://www.womenshealthmag.com/health/never-have-another-painful-period</ref>

#*Acupressure can help increase blood flow to your back and uterus, which may alleviate cramping.<ref name="rf10" />

#*Acupressure or acupuncture may help balance out your brain’s hormone regulator, which can relieve pain associated with your period.<ref name="rf10" />

#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.<ref name="rf11">http://www.everydayhealth.com/womens-health/ideas-for-menstrual-cramp-relief.aspx</ref>

#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.<ref name="rf5" />

#*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. <ref name="rf12">http://www.telegraph.co.uk/news/health/3318578/So-Mr-Prescott-how-hot-should-my-bath-be.html</ref>

#*A whirlpool tub can help relieve tension because the jets will massage your back muscles.<ref name="rf9" />

#*Epsom salts can have a sedative effect on you and help relieve muscle pain further.<ref name="rf9" />

#*If you don’t have a bath, consider using the shower or a steam room.<ref name="rf5" />

#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.<ref name="rf11" />

#*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.<ref name="rf11" />

#*There is some evidence that tea, especially red raspberry leaf tea, can help relieve cramps.<ref name="rf11" />

#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.<ref name="rf13">http://www.pcrm.org/health/health-topics/using-foods-against-menstrual-pain</ref>

#*Fruits such as bananas and oranges are good sources of potassium.<ref name="rf13" />

#*You can get magnesium from brown rice, almonds, and avocados.<ref name="rf13" />

#*Dairy products such as yogurt and cheese, and dark green vegetables such as spinach are good sources of calcium.<ref name="rf13" />

#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.<ref name="rf14">http://www.everydayhealth.com/womens-health/ideas-for-menstrual-cramp-relief.aspx </ref>

#*Reduce your intake of coffee and caffeinated tea as much as possible.<ref name="rf11" />

#*You should also reduce your consumption of foods that contain caffeine, such as chocolate.<ref name="rf11" />

#*Consider sleeping without a flat sheet, which can constrict your movement.<ref name="rf15">http://sleepfoundation.org/sleep-news/six-sleep-problems-occur-during-your-period-and-what-do-make-them-go-away</ref>  

#*The best position to help minimize the risk of developing cramps or back pain is on your side with your knees slightly bent.<ref name="rf15" />

#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.<ref name="rf11" />

#*Take ibuprofen or another type of NSAID (Non-Steroidal Anti-Inflammatory Drugs) to help relieve your back pain.<ref name="rf11" />

#*Pain relievers are also good for other symptoms of dysmenorrhea such as headaches.<ref name="rf11" />

#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.<ref name="rf16">http://youngwomenshealth.org/parents/birth-control-pills-parent/</ref>

#*Skipping the placebo, or pill-free, week, may also help manage back pain.<ref name="rf16" />

#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.<ref name="rf17">http://my.clevelandclinic.org/health/diseases_conditions/hic_Nocturnal_Leg_Cramps</ref>

*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.<ref name="rf1" />