Say goodbye to your back pain during your period

That's it, you feel your period coming, you're starting to feel lower back pain. The sensation is unpleasant, even embarrassing. What can you do? How can you 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 in complete serenity, 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

Looking for solutions to relieve your period pain , especially back pain? We've got you covered! Discover 9 solutions to relieve your period-related back pain.

1. Use heat

When your period is just around the corner and back pain sets in , a powerful ally can make all the difference: the iconic hot water bottle ! The soothing warmth of the hot water bottle helps relax tense muscles and reduce the feeling of heaviness that sometimes accompanies your period in the back.

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

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

2. Do some exercise and stretch

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

Indeed, physical activity stimulates blood circulation, releases endorphins (the happy hormones), and can alleviate those persistent back pains. So, lace up your favorite sneakers and start an activity you enjoy, whether it's a brisk walk or a gentle cycling session and stretch. You'll see, your back will thank you. But remember not to push yourself too hard; listen to your body!

At Gapianne, we recommend trying yoga . Simple poses can be your ticket to natural relief. Plus, there's yoga that specifically targets period pain. We've included a video below that might help you feel better 💪🧘‍♀️

3. Maintain good posture

It may seem trivial, but correct posture can help limit your back pain. By maintaining good posture, you provide valuable support to your spine. You will reduce the pressure placed 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 goodbye to slouching at your desk or sofa, let's stand up straight during this time!

4. Massage yourself

Another solution to relieve your back pain during your period is massage ! Gently massaging the painful area releases accumulated tension. Massage promotes blood circulation, providing a much-needed burst of oxygen to tense muscles. Simple circular movements with your fingers or gentle pressure can be soothing.

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

I want my soothing oil

5. Use CBD

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

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

We've introduced you to CBD massage oil, now it's time for sublingual CBD oil. Place a few drops under your tongue daily, as a 3-month course, and you'll notice a significant improvement in your pain. Équilibre's 1500mg CBD oil is our favorite!

6. Choose anti-inflammatory foods

Adopting an anti-inflammatory diet can be a real ally in the fight against back pain during your period. By incorporating foods rich in anti-inflammatory properties into your diet, you're giving your body the means to counteract the discomfort associated with this time of the month.

Fatty fish like salmon, rich in omega-3 fatty acids, are known for their anti-inflammatory properties. (That said, they're also known for their heavy metal content, so be mindful of where they come from!) Incorporating them regularly into your diet provides natural support for your back. Similarly, colorful fruits and vegetables, packed with antioxidants, can help reduce inflammation and soothe back pain.

Flax and chia seeds, rich in omega-3s and fiber, are options to consider. Adding these tiny seeds to your yogurt, smoothies, or salads can 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, focus on sources of complex carbohydrates such as whole grains, which provide essential nutrients while keeping inflammation levels moderate.

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 sage, lady's mantle and yarrow can bring welcome relief to the aches and pains that accompany this time of the month. The soothing and anti-inflammatory properties of these plants act 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 painful periods from The French Herborist.

I need it

8. Make love (yes yes)

That's right! Sexual activity turns out to be a surprising yet natural remedy for back pain during menstruation . When intimacy takes center stage, the body responds by releasing endorphins, those precious neurotransmitters that act as powerful pain relievers. Meanwhile, the increased blood flow during sexual arousal helps relax muscles, providing welcome relief from the tension often present during menstruation.

The culmination 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 birth control pill may also provide benefits for back pain relief, particularly in relation to the menstrual cycle. By regulating hormone levels, the pill helps stabilize the 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 offers dual action to relieve menstrual symptoms, including lower back pain. Although each woman may react differently to hormones, the pill is a medical option to consider in consultation with a healthcare professional for its potential relief of period-related back pain.

Natural Treatments for PMS >

Is it normal to have back pain during menstruation?

Rest assured, just like leg pain during your period, fatigue during your period, or even depression before your period, back pain is quite common. However, this doesn't necessarily mean there's an underlying problem. This pain is usually caused by the contractions of the uterus during menstruation.

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

⚠️ However, if this pain disrupts your daily life, it is recommended that you consult a doctor. Pain that can make your daily 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 may be completely harmless and simply result from the contraction of the uterus. However, there may be other causes. Shall we take a look?

Prostaglandins:

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 the lower back and spine, leading to pain during menstruation.

A relaxation of the ligaments:

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

Endometriosis:

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

Lifestyle:

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