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Cycle menstruel

Say goodbye to your back pain during your period

That's it, you feel your period coming, you start to feel pain in your lower back. The feeling is unpleasant or even embarrassing. What to do ? How to relieve this pain? Don't worry, this article is here to offer you simple and effective solutions to make this period more bearable. Discover practical tips, adapted exercises, and advice to relieve your back pain during your period , and thus regain the well-being you deserve. Because every woman should be able to experience these moments with complete peace of mind, we offer you concrete solutions to alleviate this pain and fully enjoy your daily life. Get ready to say goodbye to back pain and welcome some welcome relief!

9 tips to relieve back pain during menstruation

Do you want to find solutions to relieve your period pain , particularly back pain? We have what you need ! Discover 9 solutions to relieve your period back pain.

1. Use heat

When menstruation shows up and back pain sets in , a powerful ally can make all the difference: the iconic hot water bottle ! The soothing heat of the hot water bottle helps relax tense muscles and reduce that feeling of heaviness that sometimes accompanies periods in the back.

To feel better, place it gently on the painful area, breathe deeply, and let the heat do its magic (avoid burning yourself though!).

It's a small gesture, sure, but it can make a big difference in transforming your day from "I can't move" to "Okay, I'm managing the pain." Go girl!

2. Do some exercise and stretch

Another ally for your back pain: exercise ! Getting moving may seem counterintuitive, but trust us, it can do wonders.

Indeed, physical activity stimulates blood circulation, releases endorphins (the hormones of happiness), and can alleviate persistent back pain. So, put on your favorite sneakers and embark on an activity that you enjoy, whether it's an energetic walk or a gentle cycling session and stretching. You will see, your back will thank you. But remember not to force it too much, listen to your body!

At Gapianne, we recommend trying yoga . Simple postures can be your ticket to natural relief. Additionally, there is yoga that specifically targets period pain. We have a video below that might help you feel better 💪🧘‍♀️

3. Keep good posture

It may seem trivial, but correct posture can help limit your back pain. By maintaining a good position, you provide valuable support to your spine. You will reduce the pressure on already sensitive muscles during this delicate period. So by consciously adopting an upright posture, aligning your head, shoulders and pelvis, you help prevent unnecessary tension. So bye bye slumped positions on the desk or sofa, we stand up straight during this period!

4. Massage yourself

Another solution to relieve your back pain during periods is massages ! By delicately massaging the painful area, you release accumulated tension. Massage promotes blood circulation, providing a much-needed burst of oxygen to contracted muscles. Simple circular movements with your fingers or applying gentle pressure can be soothing gestures.

Of course, consider using an oil to make the massage easier. At Gapianne we have our favorite oil specially formulated for pain: Not my problem oil for painful periods , infused with CBD (yes, CBD is a magical product for relieving pain), 100% natural and vegan, is perfect for this type of massage.

I want it >

5. Use CBD

And since we have just talked to you about CBD, we are taking the opportunity to make a dedicated section of it, because this small natural molecule deserves it!

If you suffer from back pain (or any other pain), CBD will certainly become your best friend since it is THE natural product that helps fight pain thanks to its anti-inflammatory and analgesic properties.

We introduced you to CBD massage oil, now it's time for sublingual CBD oil. A few drops to put under the tongue every day, for a 3-month course, and you will feel a clear improvement in your pain. Equilibre’s 1500mg CBD oil is our favorite!

Combine your sublingual oil with a CBD herbal tea from Ho Karan , and here is a magic formula that will help you effectively fight your pain.

We previously spoke to you about using a heat source, such as that from a hot water bottle. However, another option to consider is to take a nice hot bath with Himalayan salt, enhanced with CBD and eucalyptus leaves offered by Équilibre !

6. Choose anti-inflammatory foods

Adopting an anti-inflammatory diet can be a real ally in the fight against back pain during periods. By integrating foods rich in anti-inflammatory properties into your diet, you give your body the means to counter the discomforts associated with this time of the month.

Oily fish such as salmon, rich in omega-3 fatty acids, are known for their anti-inflammatory properties. (However, they are also known for their heavy metals so be careful where they come from!) By incorporating them regularly into your diet, you offer your back natural support. Likewise, colorful fruits and vegetables, full of antioxidants, can help reduce inflammation and soothe back pain.

Flax and chia seeds, rich in omega-3 and fiber, are options to consider. By adding these little seeds to your yogurt, smoothies or salads, you promote an anti-inflammatory response in your body.

Avoiding processed foods and foods high in added sugars is also an important step. These can contribute to high levels of inflammation. Instead, choose sources of complex carbohydrates such as whole grains, which provide essential nutrients while maintaining moderate levels of inflammation.

7. Eat plants

Because nature is the best, know that plants are also wonderful allies for your back pain during your period . A delicate infusion of chamomile, peppermint, ginger, or raspberry leaves can provide welcome relief from the ailments that accompany this time of the month. The soothing and anti-inflammatory properties of these plants work gently, helping to relax muscles, calm cramps and instill a pleasant feeling of well-being. A great herbal tea that we recommend is the one for Mijane's painful periods.

I need it >

8. Make love (yes yes)

And yes, you read correctly ! Sexual activity turns out to be a surprising but natural remedy for relieving back pain during periods . When intimacy takes center stage, the body responds by releasing endorphins, those valuable neurotransmitters that act as powerful painkillers. At the same time, the increased blood flow during sexual arousal helps relax muscles, providing welcome relief from the tension often present during menstruation.

The climax of this experience can result in an orgasm, triggering a cascade of benefits. Not only does it provide intense pleasure, but it also induces deep muscle relaxation, which helps relieve cramps and back pain. The release of oxytocin, the love hormone, adds an extra dimension by calming the perception of pain.

So, convinced? 😏

9. Take the pill

The contraceptive pill can also provide benefits for reducing back pain, particularly in relation to the menstrual cycle. By regulating hormone levels, the pill helps stabilize hormonal fluctuations that cause back pain in some women. In addition, it has the ability to reduce menstrual cramps, often associated with lower back pain. By suppressing ovulation and decreasing menstrual flow, the birth control pill provides dual action to relieve menstrual symptoms, including lower back pain. Although each woman may respond differently to hormones, the pill is a medical option to consider in consultation with a healthcare professional for its potential relief from period-related back pain.

=>To go further…

Is it normal to have back pain during your period?

Rest assured, just like leg pain during your period, fatigue during your period or even depression before your period, it is quite common to experience back pain. However, this does not necessarily mean an underlying problem. This pain is usually caused by contractions of the uterus during menstruation.

When the uterus contracts to help shed its lining, these contractions can put pressure on the surrounding blood vessels, temporarily reducing the oxygen supply to the muscles of the uterus. This can therefore cause pain, which can affect your lower back!

⚠️ However, if this pain disrupts your daily life, it is recommended to consult a doctor. Capable pain makes your everyday life difficult, is not normal and requires special attention. A healthcare professional will be able to make a diagnosis, determine if an underlying problem exists, and possibly prescribe medication.

Why does my back hurt when I have my period?

This pain can be completely harmless and simply come from contraction of the uterus. However, there may be other causes. Shall we take a look at it?


This is the primary cause of back pain: contraction of the uterus. During menstruation, the body produces prostaglandins, chemicals that help the uterus contract to expel its lining. These contractions can radiate to the lower back.

The position of the uterus:

In some women, the uterus is tilted backward. This is called uterine retroversion. It can put extra pressure on your lower back and spine, leading to pain during periods.

Loosening of the ligaments:

Hormones released during menstruation, particularly relaxin, can cause ligaments in the pelvis to relax, which can affect the back and cause pain.


It is a medical condition where tissue similar to that of the lining of the uterus grows outside the uterus. This can cause severe back pain during menstruation.

The style of life :

Poor posture, lack of exercise and an unbalanced diet can also exacerbate back pain during periods.

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Bienvenue sur Gapianne

Nous sommes 4 amies : Jen, Victoire, Anne et Marine. Comme les 34 millions de Françaises, nous avons rencontré différentes problématiques liées à notre intimité. C'est pourquoi nous avons créé Gapianne, une boutique qui propose les meilleures solutions bios, Made in France et non toxiques pour la santé ainsi que des ressources détaillées pour vous accompagner. On fait connaissance ?

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