How Can You Ease Lower Back Pain During Your Period?

To understand the cause of periods, you need an in-depth understanding of the menstrual cycle. Periods involve the discharge of blood from the womb lining. Each month, during the follicular phase, this lining develops to potentially receive a fertilised egg.

During the luteal phase, if sperm does not fertilise the egg, it does not implant in the uterus. Once the body realises this, oestrogen and progesterone levels drop, causing the surface layer of the endometrium to detach and be expelled through the vagina, thus marking the start of menstruation and, at the same time, a new menstrual cycle.

Between puberty and menopause, except during periods of pregnancy or breastfeeding, periods are expected to occur regularly, on average every 28 days (with a range of 26 to 31 days). Generally, periods last between 2 and 6 days.

Many women experience dysmenorrhoea, the medical term for abdominal and pelvic pain that precedes or accompanies periods. Many are also unsure how to explain or relieve this pain. 

This period pain is usually felt in the lower abdomen, but it can spread to the lower back. The severity of this symptom varies: whilst some women experience only mild discomfort, others suffer from more intense cramps or spasms. 

In some women, period pain may also be accompanied by:

• Nausea

• Vomiting

• Migraine

• Diarrhoea

• Fatigue

• Feeling unwell

Generally, these symptoms last one to three days. They may begin in the days leading up to your period or at the start of your period, and reach a peak when the bleeding is heaviest. Some women continue to experience pain for a short while after their period. It may therefore be normal to experience pain during your period, but this should not be taken lightly, particularly if the pain becomes excessive. If the pain persists, do not hesitate to consult a gynaecologist and/or a GP.

The pain experienced during menstruation is mainly linked to the action of prostaglandins, substances released when progesterone levels drop. 

What do they do? They cause the uterus to contract, leading to the shedding of the endometrium – the lining that has built up in the uterus during the cycle to prepare for a potential embryo. These contractions trigger menstruation. 

Furthermore, as the uterus is close to the lower back, the action of prostaglandins can cause lower back pain on the first day of your period. The contractions put pressure on nearby nerves, causing lower back pain. 

These contractions are not normally painful, but prostaglandins can have an inflammatory effect which increases the pain. Furthermore, they may be secreted in excess, particularly if one follows an inflammatory diet (rich in fats, alcohol or coffee, for example).

What Natural Remedies Are There for Back Pain?

1. Apply warm compresses: Apply a warm compress to the painful area. Heat can help relax tense muscles, whilst cold reduces inflammation. Try both and see which option works best for you. Using a hot water bottle can help to relax and dilate your muscles, including the uterus

2. Do some stretching exercises: Perform gentle stretching exercises to relieve tension in the lower back. For example, you can do the ‘cat-cow’ stretch on all fours, or the ‘extended triangle’ stretch whilst standing. These stretches can improve flexibility and reduce pain. You could also massage your stomach to help soothe any pain using the Organic Soothing Massage Oil

3. Run yourself a hot bath: Take a hot bath, adding Epsom salts to the water. Epsom salts contain magnesium sulphate, which can help to relax muscles and relieve pain. Soak for 20 to 30 minutes for maximum relief

4. Make herbal poultices: Certain herbal poultices can also be effective in relieving lower back pain. For example, poultices made from cabbage leaves, turmeric or ginger can help reduce inflammation and relieve pain. Apply them directly to the painful area and leave them on for about 20 minutes

5. Maintain good posture: Poor posture can aggravate lower back pain. Make sure you maintain correct posture when sitting or standing. Use a pillow or lumbar support cushion when sitting to maintain a neutral position in your lower back

6. Exercise regularly: Stay active and exercise regularly to maintain muscle strength and flexibility. Opt for low-impact exercises such as swimming, yoga or walking, which are gentle on the back. During your period, stick to gentle exercises such as stretching and yoga.

However, if lower back pain persists or worsens, consult your GP or a physiotherapist for an accurate diagnosis and more appropriate treatment.

Our Traditional Remedies

Natural relief techniques such as applying heat, light exercise, stretching and painkillers can help alleviate back pain during your period:

• Making your own herbal teas: Herbal teas made from anti-inflammatory, soothing and antispasmodic plants are one of the best natural remedies for relieving period pain, easing cramps and promoting muscle relaxation. Chamomile, sage, yarrow, valerian, raspberry leaves. You’re spoilt for choice!

• Massaging your lower abdomen and/or lower back: Apply 1 or 2 drops of lavender or sage essential oil to a vegetable oil such as coconut or sweet almond oil.

You can relieve pain from mild cramps. To prevent them, try an anti-inflammatory diet (magnesium, ginger, omega-3, turmeric, evening primrose oil, etc.), cut out ingredients that promote inflammation, and stay active to release endorphins. And if the pain does strike, treat yourself to a massage or apply a hot water bottle (anything that provides warmth and a relaxing effect is worth trying). Please note: If your cramps are very painful, it is important not to dismiss the pain and to speak to your doctor about it.

After graduating from ESCP Business School in 2020, Louise began her career as a writer in 2021. Today, she writes a newsletter where she shares cultural recommendations and more personal articles, such as dating apps, therapy, and career guidance. She also writes for media outlets, brands and agencies on subjects such as well-being, mental health, culture, and society.