Why you get Back Pain During & After Periods & How to Relieve this Pain?

Periods is one of the most reserved topics. That terrible back pain during & after periods is something every woman wants to avoid. But how to relieve this pain? How to feel better? You surely can’t stop periods, but you can definitely relieve the pain. “Periods” is a subject which makes every woman lower her voice while discussing. Although some people have a different view regarding this topic and choose to discuss confidently about it. On the other hand, the latter will panic or hesitate to do this. Well, I choose to discuss this topic openly and confidently and help all the women. Since it is a natural and normal process.

back pain during & after periods

As a matter of fact, the more you read and discuss periods, the faster you will clear your doubts. Although it’s a sensitive topic, there’s nothing to worry or fear. Periods not only cause cramps, fatigue, and exhaustion, but also anxiety at certain levels and terrible back pain. Lower back pain is an issue faced by women during the challenging phases in life. These challenging phases are during & after periods, pregnancy, and post-delivery. Hence, periods is a crucial topic that needs much attention and you can’t afford to neglect it. I have penned down the reasons for back pain during & after periods. Ensure you read them all.

Reasons for Back Pain During & After Periods

Back pain during & after periods is unbearable for women. Firstly, it may range from mild discomfort to more debilitating pain (I know exactly how it feels). Secondly, it tends to interfere with your daily activities. And I understand that it’s really disappointing as well as depressing. For some, the back pain may start a few days before their periods commence. On the other hand, some women experience back pain on the 5th day of their periods or after their periods get over. Without further ado, let’s move on to the major reasons responsible for causing this back pain during & after periods.

The first reason is that the contraction of the uterus causes lower oxygen supply to muscles. During menstruation, the uterus contracts in order to detach the tissue in the uterus lining. Since the uterus contracts strongly during this phase, the oxygen supply to the muscles gets lower. Thereby resulting in pain in the lower areas of our body.

Uterus contraction during periods

Sometimes it so happens that the thighs and back start aching when periods are about to start. Have you ever experienced this? This happens due to the uterus’ preparation for the upcoming activity. Prostaglandins are hormone-like chemical messengers that cause the uterus muscles to contract more. This is natural and normal hence there’s nothing to worry. Increased levels of prostaglandins are responsible for causing stomach cramps.

Secondly, stress and anxiety also constitute other causes of back pain. Stress and anxiety are known for deconditioning the muscles, thus resulting in back pain. Ovarian hormonal changes occur in the premenstrual phase of the menstrual cycle. This may constitute a neuromodulatory influence that contributes to the anxiety in women. The premenstrual phase has been associated with an increase in these negative psychological symptoms.

menstrual cramps

Thirdly, blood vessels enlarge and compress nerves. This tends to put pressure on the spine. Experiencing lower back pain a week before periods is a part of premenstrual syndrome (PMS). This syndrome is a combination of behavioural, emotional, and physical symptoms.

How to Relieve this Pain?

Below lie some ways that will help you to manage severe lower back pain during periods. I understand how painful the back pain and stomach cramps are. But you can always relieve this pain during & after periods. by following these tips. Moreover, these tips will definitely make you feel better. Keep in mind that the tips that work on you may not work on someone else. And vice versa. However, two or three of these tips are sure to relieve you from back pain. I have listed all the best ones for you, after long hours of research. To help you relieve yourself from pain during & after periods, consider reading and following these.

Relieve Stress by Drinking Herbal Teas

First and foremost, consider drinking one or two cups of hot herbal tea a day. This will help you relieve lower back pain and stress during your periods. Moreover, you will also feel energized and relaxed. Also, consider drinking warm water during your periods. The best thing to do is to begin your day by drinking a glass of hot water. It works wonders on empty stomach and flushes out all the toxins from the body. Besides digestion, a glass of warm water after lunch and dinner has various benefits.

Herbal teas for relieving stress and period pain

With regards to menstruation, warm water helps in avoiding bloating. Secondly, many women tend to feel gassy during their periods. Drinking warm water will curb this too. Thirdly, it is good for relaxing muscle cramps as it increases blood flow to your skin. In addition to this, avoid refrigerated water during your periods. If you experience lower back pain after your periods then continue drinking warm water after meals. Besides this, you should continue drinking lukewarm water throughout the day (at least for a few days after your periods). And don’t drink refrigerated water till the back pain subsides.

  • Chamomile Tea: This tea contains compounds that help in relieving menstrual cramps and bloating. It does this by increasing glycine in your body. Glycine is a chemical that relieves muscle spasms and acts as a nerve relaxant. Therefore, glycine, in turn, helps your body relax. Additionally, if your periods are irregular, then chamomile tea helps stimulate blood flow in the pelvic and uterus. Thereby helping in regulating periods. For better results, start drinking this tea a few days before your periods commence.
  • Hibiscus Tea (Roselle Tea): Hibiscus tea is also known as Roselle tea. Firstly, it helps relieve menstrual cramps. This, in turn, reduces your mood swings, depression and overeating habits during periods. Secondly, it reduces high BP, cholesterol, and builds up the immune system. Thirdly, it aids in digestion and helps restore balance as well. As a matter of fact, the health benefits of hibiscus tea are endless. With all these being the main ones.
  • Carnation Tea: Carnation tea is definitely another good option for stress relief. Since carnation has anti-inflammatory properties, it reduces swelling. Thus, it’s been used for long years. Besides this, carnation tea has positive effects on menstruation too. It’s known to reduce muscle tension in uterine tissues. Further, it also reduces menstrual cramps. Moreover, it proves effective in restoring energy into the body.
  • Rose Tea: Drinking rose tea is a traditional practice around the world to alleviate menstrual cramps. A survey was conducted among 130 teenage girls in Taiwan for 6 months. At the end of the survey, it was concluded that rose tea results in lesser menstrual pain. Besides this, the majority noticed that it reduced their premenstrual syndrome (PMS) symptoms too.

Keep Yourself Busy

During periods, ensure you keep yourself busy. Indulge yourself in your favourite hobbies or activities. These may include watching your favourite programs on TV, go to movies with your friends or spend time with family. If your hobbies include singing and playing musical instruments, go for it. Additionally, listening to soothing music or any of your favourite tracks will help a lot. Besides this, if cooking is your passion, you can try out and prepare various dishes and desserts. In short, do more of what makes you happy and feel relaxed. Make sure you stay away from negative thoughts, all sorts of negative sources and negative people.

When it comes to dancing, keep in mind that you’re on periods. This doesn’t mean that you need to abstain from dancing. Dancing is completely fine, until and unless you avoid steps which would strain your back. Also, don’t jump because you’re bleeding. It can lead to adverse effects on your uterus, which may lead to heavy bleeding. Normal dancing steps that utilize less energy and don’t exert much pressure on your body is completely fine. Furthermore, you can ride a bike or drive a car during those days. Play with cool and loving children as they are a great stress buster. (Make sure they’re not cranky and stubborn as it will affect your mood and increase the pain).

Avoid High Heels During Periods

When you wear high heels, your heel is raised, which in turn pushes forward your centre of gravity. This results in various foot problems. Besides this, you tend to bend on your lower back, resulting in pressure on the nerves in that area. This can cause you a lot of pain during & after your periods. In addition to this, it gives rise to Sciatica. Hence, you need to keep those heels away for a while to avoid back pain issues. Make your flat shoes and sandals your best friends during that time of the month.

Avoid high heels during periods

Another important thing is “Girls wearing high heels on a daily basis can experience difficulties in giving birth”. Besides this, they experience elevated pain and other maternal problems. All this often leads to poor alignment of the spine and improper posture. Resulting in the ineffective functioning of the organs leading to the displacement of the uterus as well. Uterus displacement causes heavy pain during menstruation as well as intercourse. It results in the fertility issues too.

Use a Massager Cushion with Heat

Menstrual cramps make you feel irritated, depressed and moody. Additionally, menstrual cramps also make you feel like curling up on the sofa all day. There’s a lot more besides this. Crying for no reason and screaming for ice cream in the middle of the night top the list. (I would say FOOD SWINGS!!! hehe). It’s all about the mood swings and food swings that a girl goes through during her periods. Therefore, using a massager cushion with the heat function will prove effective. In addition to this, it will also relieve back pain. A massager cushion with heat function is one of the best ways to relieve period cramps faster.

Ensure you use a high-quality massager cushion during your periods. Since it can relieve you of your back pain and menstrual cramps without any side effects. Moreover, if you usually take pain killers, then a massager cushion will help you to put a stop to this. Your body will thank you for stopping/reducing the number of anti-inflammatory drugs, you take every month to handle your PMS.

Here are some of the best massager cushions with the heat function for you. Select the one of your choice.

Related: Best Back Massager in India

Mild Stretching Exercises to Relieve Back Pain

Here are 6 best stretching exercises to relieve back pain during periods. These period friendly exercises during the day will surely make you feel better.

Kneeling Lunge Stretch

  • Step 1: Get in a kneeling lunge position with 1 knee on the floor. Bend the other leg 90 degrees in front of you with your foot flat. Next, place one hand on your hip. There you go. This is your starting position.
  • Step 2: Shift your body weight slightly forward by squeezing your back glutes. Also, while doing this, maintain an upright torso. Once you do this, reach around to grasp your foot with your free hand to increase the stretch. Switch sides and repeat with your other leg.

Back Flexion Stretch

Firstly, lie on your back with your knees bent. Next, start with a single knee to chest stretch. To begin this, bend one knee and bring your leg up to your chest as far as you can. Hold your leg for 30 seconds and do it 3 times on each side. After this, bring both knees to your chest and hold it for 30 seconds. Do it 3 times. This is called a double knee to chest stretch.

Piriformis Muscle Stretch

There are a number of ways of performing the piriformis muscle stretch. Let’s see the two common and simple methods for this.

First Method: First and foremost, lie on your back with both the feet flat on the floor. Next, bend both the knees. After this, pull the right knee up to the chest. Grasp the knee with the left hand and pull it towards the left shoulder. Hold the stretch and ensure you repeat for each side.

Second Method: Lie on the back with both feet flat on the floor. Similarly, bend your knees like the first method. Rest the ankle of the right leg over the knee of the left leg. Pull the left thigh towards the chest and hold the stretch. Repeat these steps for each side.

Initially, each piriformis stretch should be held for 5 seconds. Gradually increase it to 30 seconds, and repeat this exercise 3 times a day.

Chair Hamstring Stretch

In order to perform this exercise, sit on the edge of a bench or a chair. You can also sit on other low firm surfaces if you’re comfortable. Next, stretch out your right leg with your toes pointing up. Also, place your hands on your left thigh. Ensure you keep your left foot flat on the ground. Keep your back straight and gently lean forward from your hips. Do this until you feel a stretch in the back of your right thigh.

Lateral Flexion Stretch

For this exercise, you need to be in a standing position. First and foremost, stand with your feet a little wider than shoulder-width apart. Using controlled motions, raise your right arm over your head. Next, slowly lean to the left and keep your stomach tight. You should experience a pulling sensation in the hip and stomach muscles while leaning. After this, repeat this procedure with the other side.

Towel Hamstring Stretch

Firstly, place a towel behind one knee or calf. Use this towel to pull the leg towards your chest, keeping the leg straight or slightly bent. Hold for 30 to 60 seconds. Next, lower the leg. Repeat this procedure 2 times. Lastly, switch legs and follow the same process.

Sleep with a Pillow Under Your Knees

As a matter of fact, sleeping on your back puts pressure on your spine. As you sleep, slightly elevate your legs. This, in turn, relieves the pressure on your back. Placing a pillow under your knees slightly cuts that pressure into half.

Keep a Check on your Posture

Ensure you keep a check on your posture every now and then. Slouching and hunching over the sofa will do you no good. In fact, it will worsen the situation and can have adverse effects on your spine and uterus. It can lead to severe menstrual cramps or heavy bleeding. And for some, it can lead to irregular periods. I understand how uneasy it feels during & after periods. Bad posture puts strain as well as stress on your back. A better and safe way out is wearing a back posture corrector. One of the best methods to improve your posture. A posture corrector improves the intricate pieces of your spine to keep them healthy. Moreover, it enables it to function properly.

Some of the best back posture correctors are as follows:

What you Should STOP Doing During Back Pain from Periods

STOP means STOP. There’s no in-between or no reducing. I shall tell you what and why not to carry out certain activities during periods. Although women are told to live a normal life during that phase. There are certain things that you have to avoid during THAT TIME OF THE MONTH. Here’s all that you need to abstain from during periods.

Don’t Lift Your Child or Other Heavy Objects

Yes, you read it right. Even if you can’t help it, you will have to. All these years we have heard that only pregnant women can’t lift their child or heavy objects. This is because it can lead to miscarriage, excess bleeding and much more. But studies and research have proved that even during periods, a woman should abstain from these things. Carrying heavy objects can lead to an increase in the prevalence of pelvic infection. It leads to excessive bleeding and can also affect your menstrual cycle. Majority of the women skip their periods if they lifted heavy objects in the previous month.

Your period date tends to delay due to which you will get your periods after 2 months or so. In some cases, women experience spotting. This is when the flow is extremely less or in other words just drops of blood. This is not a good sign and leads to irregular periods. Further, in future during pregnancy, it may lead to the premature birth of the baby. Hence, you need to take care of yourself now to avoid infections and uterus issues. Instead, ask your family members to carry heavy buckets and heavy utensils during periods. Also, if you have children, you can walk and play around with them. But, don’t lift them or jump while being with them.

Stop Wearing Heels During Periods

Put a STOP to wearing heels for 7 days of your periods. You can always wear flats or sandals. Not only will you feel comfy in flats, but will also reduce your back pain. Wearing high heels during periods leads to heavy bleeding. Your menstrual cramps and lower back pain will be on the rise. The worst thing that can occur is uterus displacement. This is because of the improper alignment of the spine while wearing heels.

You also tend to exert a lot of pressure on your legs and whole body while wearing heels. Even if you have to wear stylish high heels for a family function or your best friend’s wedding. Then ensure you sit more rather than standing or walking about. Or take off your high heels for a while and wear flats for some time.

Stop Slouching

Our bodies are designed for movement, not for sitting idle for long hours. So STOP slouching. You’ll begin to hunch when you stop focussing on good posture. Slouching will indirectly affect your period pain. You tend to get severe back pain and menstrual cramps. Besides this, you will feel more uneasy and lazy and get habituated to it. A bad posture tends to dislocate the uterus from its original position. Additionally, you will feel weak in ur thighs and legs. One thing you can do is set an alarm on your phone every hour. This reminder will help you to sit up straight and drop your shoulders down and back. Hence, stop slouching from today onwards. Your health is in your hands.

Stop Thinking About the Pain Constantly

I understand it hurts bad. But periods is something you can’t avoid. It is a natural phenomenon which every girl and woman experiences. All you can do is reduce the period pain and keep yourself busy. Just stop thinking about the pain constantly. You can listen to some soothing music. Go out for some fresh air, watch movies etc. Spend time with close ones. You can read some good books, be it motivational, comics, etc.

If you’re a student, you can study or research stuff related to your stream. If you’re a working woman you can focus on your work and talk to your colleagues. Don’t forget to take breaks in between. This is because continuous exposure to work can affect the flow of your periods.

Why is the Lower Back Most Affected by Periods?

Since you now know that lower back pain during period is totally common. But don’t you want to know the reason behind this? Here’s why the lower back is most affected by periods.

Firstly, the lower back muscle group is closest to the uterus. Hence, the contractions in the uterus cause lower back pain. These contractions radiate through the web of nerves within your pelvic region. Also, if you’re about to get your period, the uterus contracts in preparation for your upcoming period.

Secondly, the lower back area has a high number of nerves. As discussed above, the uterus contracts. This contraction radiates through the web of nerves within your pelvic region. As your body contracts to get rid of the uterine lining, it puts pressure on the blood vessels in that area. This in turn limits or cuts off the oxygen supply to the nearby muscles. This, therefore, affects the lower back. The uterus contracts to shed the lining which has built up since the last cycle. Hence, resulting in the pain.

Lastly, sitting puts more pressure on the lower back. Women usually tend to sit more during periods, as they’re inactive. Some women literally sit on the couch the whole day or sleep. So there’s absolutely no activity. During periods, most of them tend to sit and carry out their activities. For example washing of clothes and cutting of vegetables too. All this gives rise to lower back pain during periods.

exercise to relieve back pain during & after periods

Home Remedies for Treating Irregular Periods

An irregular period is a common problem among women today. It is medically known as oligomenorrhea. Girls studying, women working, suffer from irregular periods. The time gap from one period to the next period is called the menstrual cycle or period cycle. As a matter of fact, the menstrual cycle on an average is 28 days. But it can range between 26 to 32 days also. However, if your periods are often delayed by a week or more after your due date. Then you could be suffering from irregular periods.

The reasons behind this condition are many and differ from woman to woman. For most women, irregular periods are due to stress and sudden weight gain. On the other hand, it is due to skipping meals, low haemoglobin issues, weight loss, excess consumption of alcohol and smoking. Besides these factors, it can result due to hormonal imbalance, an underlying medical condition, or even due to a sedentary lifestyle. So here lie some of the best home remedies that will regulate your period cycle.


One of the simplest and most effective ways of curing irregular periods is including carrots in your diet. Include raw carrot in your salad. The best would be cutting a carrot into thin sticks and eating it before or during lunch. Sprinkle some salt or pepper over it if you wish to. Others way to include carrot is to consume it in the form of carrot juice or soup.


Jaggery for inducing periods

Jaggery is a heat-generating food and preferred mostly by people who reside in cold areas or during winters. Its primary benefit is to treat scanty periods. However, it is also proved to be beneficial to induce periods on time. Instead of sugar, add jaggery to a cup of tea. This facilitates in kick-starting the periods. You may also eat a piece of jaggery in the morning before breakfast or in the evening on an empty stomach. Consumption of jaggery also increases haemoglobin and maintains the iron level in the body.


Dates generate heat in the body. Eating 2 dates every day is extremely beneficial. Since it helps to regulate your period cycle. You can restrict it to alternate day if you would like to. Dates are a must for all those who are anaemic. Consider drinking warm date milk for treating irregular periods. This works best if consumed before going to bed as it improves your menstrual and reproductive health.

Sugar Cane Juice

Drinking sugarcane juice a week before your expected period date will help it to start on time.


Turmeric contains anti-inflammatory and anti-bacterial properties. Besides this, it is found to be a good warming agent. Therefore, a great alternative in relieving period pain and curing irregular periods. Simply add some turmeric to hot milk and consume it every night. Ensure you keep a gap of at least 1.5 hours after your dinner.


Eating papaya at least once or twice a week helps in contracting the uterus muscles. Besides producing the required heat in the body, this fruit also contains carotene. Carotene is a substance that stimulates or regulates the estrogen hormone levels in the body. So, it naturally induces periods on the expected date. However, you should not eat papayas while your periods are going on. This will increase the flow of blood and result in heavy bleeding. Therefore you’re supposed to eat papayas before your periods and after completion of your periods.

Furthermore, pregnant women need to abstain from papayas. Due to its powerful quality of inducing periods. Eating papaya during pregnancy will force uterus contraction and result in heavy bleeding and miscarriage.


Pineapple contains the enzyme bromelain. It proves essential as it helps soften and then shed the uterus lining. Moreover, pineapple also helps in the generation of red and white blood cells. This, in turn, implies an improved blood flow.


From curing a cold to improving digestion, ginger seems to be the number one health spice. Since ginger contains Vitamin C and is magnesium-rich it is very effective in regulating periods and relieving menstrual cramps too. If munching on a piece of ginger freaks you out then indulge in some ginger tea daily. This helps in contracting the uterus and induces the period. Consuming ginger in the form of juice is also a good home remedy for regulating menstrual flow and relieving cramps.

Fennel Seeds

Fennel seeds contain Emmenagogue – a compound that helps in boosting menstruation. It is also known as “saunf” in Hindi. Fennel seeds regulate menstrual cycles and relieve cramps due to its antispasmodic properties. Mix 2 teaspoons of fennel seeds in a glass of water and keep it overnight. Next morning, strain the water and drink it.

Apple Cider Vinegar

Disturbed insulin and blood sugar levels could result in irregular periods. Thus in order to regularize your system and your menstrual cycle. You need to mix 2 tablespoons of apple cider vinegar in a glass of water and drink it every day before your meals.

It’s That Time of the Month

Periods! Please be good to me is what every girl and woman screams when it’s that time of the month. Ladies, be bold and beautiful during those days too. Periods will come and go every month. You need to stay strong. It is you who has to take care of yourself. Thanks for making it till the end. Follow what’s given here. I myself have researched for long hours. Trust me this information has helped me a lot and here I am to share it with you. Ensure you read each and everything that’s given here. Avoid negligence. YOUR HEALTH AND SAFETY IS IN YOUR HANDS.

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