Introduction
Menstruation is a natural part of life for women, but for many, it also brings about an unwelcome guest: back pain. While every woman experiences menstrual cramps differently, the accompanying back pain can be severe and greatly reduce quality of life. Fortunately, there are ways to relieve back pain symptoms associated with your menstrual cycle, so you can remain comfortable and continue your daily activities. Here are 7 useful tips to help ease back pain during your period.
1. Apply Heat to the Area
Use a Heating Pad or Hot Water Bottle
One common way to increase blood flow and reduce the intensity of your cramps is to apply heat to the area. Whether you use a heating pad or a hot water bottle filled with warm water, this method can be extremely effective for reducing lower back pain associated with menstruation. Aim for temperatures around 104°F or 40°C, but don’t be afraid to adjust according to your preference; you know your body best.
Try A Warm Shower
Another option is to take a warm shower or bath. The combination of the heat of the water and the slight massage will help you relax and ease the pain in your back. If you have any additional bodily aches, a warm shower can provide some relief.
2. Practice light stretching
Stretching can be a great way to alleviate the muscle tension associated with lower back pain caused by menstrual cramps. Start with some light stretching, such as touching your toes or doing side bends, and focus on breathing deeply. Stretching for just a few minutes can help reduce tightness in muscles and help relieve the pain.
Consider Light Yoga or Pilates
If stretching doesn’t provide the relief you need, you can also try engaging in some gentle yoga or Pilates. Yoga and Pilates are both known for helping to alleviate muscle tension and stress. They can also help to improve posture and can contribute to easing the cramping, tension and pain associated with lower back pain during your period.
3. Massage the Area with an Essential Oil
Using an essential oil, such as lavender or chamomile, can help you relax and reduce the intensity of your cramps. The warmth of the oil and its soothing scent can help to relieve tension and decrease the severity of your lower back pain while also providing the benefits of aromatherapy.
Choose an Essential Oil Blended for Pain Relief
When selecting an essential oil to use, it is important to be aware of which oils are most effective. For example, peppermint and eucalyptus can provide a cooling sensation to help reduce the intensity of cramps, while ginger or lemongrass can reduce inflammation and bloating. It can also be beneficial to look for pre-blended oils that are specifically for pain relief.
4. Take Ibuprofen or Aspirin
There are a few over-the-counter medications that you can take for back pain related to your menstrual cycle. For example, ibuprofen and aspirin are both effective at reducing pain and inflammation. It is very important to follow the instructions on the packaging of any medication you take and to make sure to check with your doctor before taking anything.
Be Mindful of Other Medications You Are Taking
In addition to being mindful of the instructions on the labels of your medications, it is important to be aware of any other medications that you may be taking. Some medications may interact with ibuprofen or aspirin, and they may cause unwanted side effects if taken together. Make sure to ask your doctor before taking any medications to ensure the best possible outcome.
5. Exercise Regularly
Exercising on a regular basis can help to reduce the pain associated with your menstrual cycle. Cardio and strength training are both great ways to build muscle and reduce tension in the body. Strength training can also help build muscle and improve your posture, which can reduce back pain. When possible, it is important to incorporate some form of exercise into your daily routine in order to keep your body in top condition.
Be Mindful of Your Menstrual Cycle When Exercising
Although exercise can help to reduce menstrual cramps, it is important to be mindful of your body during your period and not to overexert yourself. This means avoiding activities that require a great deal of physical effort such as running, weight lifting and HIIT workouts. It is also important to listen to your body during your menstrual cycle and take breaks when needed.
6. Try Herbal Remedies
Herbal remedies such as chamomile, ginger and lavender can also be used to help ease the pain associated with menstrual cramps. These herbs are known for their anti-inflammatory properties, which can reduce the intensity of your cramps and provide relief from lower back pain.
Be Smart About How and When You Consume Herbal Remedies
It is important to be smart about how and when you consume these herbal remedies. For instance, chamomile tea is a great way to soothe your cramps, but it is important to be mindful of the caffeine content of the tea. Ginger can also be consumed in tea or added to meals as a spice, whereas lavender can be diffused with an essential oil burner or used as a massage oil.
7. Get Plenty of Rest
It is important to get plenty of rest when it comes to managing the pain associated with menstrual cramps. In order to allow your body to relax and heal, it is important to get adequate sleep and avoid activities that will exhaust you. If possible, try to take it easy during your period and aim for at least 8 hours of sleep each night.
Nap When Necessary
Sometimes it can be hard to get a full 8 hours of sleep during your menstrual cycle, but it is still important to rest as much as possible. Taking naps throughout the day can help to reduce the intensity of your cramps and restore your energy. If you are feeling particularly exhausted, try to take a short 10-15 minute nap to give your body the rest it needs.
People also ask
What can I do to ease menstrual cramps?
Menstrual cramps can be eased with a combination of applying heat to the area, stretching, massaging with essential oils, taking over-the-counter medications like ibuprofen or aspirin, engaging in regular exercise and getting plenty of rest.
Is it normal to have back pain during your period?
Yes, back pain during your menstrual cycle is very common. It is caused by muscle tension and changes in hormone levels that can contribute to cramping, tension and pain in the lower back.
How do you relieve lower back pain?
Lower back pain can be relieved by applying heat to the area, stretching, massaging with essential oils, taking over-the-counter medications like ibuprofen or aspirin, engaging in regular exercise and getting plenty of rest.
Are hot baths good for menstrual cramps?
Yes, hot baths can be an effective way to relax the muscles, reduce cramps and ease lower back pain associated with menstruation. Aim for temperatures around 104°F or 40°C, and don’t be afraid to adjust according to your preference.
Final Thoughts
Back pain associated with menstrual cramps can be extremely uncomfortable and even debilitating if not managed properly. But by following these 7 tips, you