This post was most recently updated on July 25th, 2023
Many women often feel back pain during menstruation each month, which lasts for the entire day affecting their daily activities.
When trying to reduce back pain during menstruation, most women often choose safe ways at home to relieve pain instead of taking medications.
If you are also looking for a natural solution for back pain when you have your period, try the following 11 methods.
Home remedies for back pain during menstruation
1. Drink lots of water
Studies have shown that if a woman doesn’t provide enough fluids, she will experience fatigue, cramping, and back pain.
Therefore, you should drink enough water in a day to minimize spasms and stress.
You should drink from 6 liters to 7 liters per day to keep warm and energize the body.
If you like to add some flavor to your drink, you can drink juice, but you need to make sure to combine it with extra water throughout the day.
There is some evidence that some types of tea, especially red raspberry leaf tea, can help relieve back pain when you have your period.
However, you also need to provide adequate water to your body every day to prevent fatigue.
2. Reasonable rest
When you feel back pain during the menstrual days, you should pay more attention to your health, especially the liberal rest regime.
You should not overwork because it can make back pain worse during menstruation and affect your body negatively.
In case you have to handle too much work at work, take some time to balance your health.
For example, you can spend 2 to 3 minutes to close your eyes to rest and relax when you contact the computer or sit in front of the screen for too long.
Also, you can do light exercise movements in 5 minutes of breaks to calm and regain energy for the body.
3. Take a warm bath
When you have back pain, taking a warm bath will not only soothe the pain but also minimize many stresses (stress).
You can dip in the shower with a water heater or take a shower at the sauna.
If you feel more comfortable to have a bath in your house then you can relax in the warm water, it will be even more helpful.
In particular, make sure the warm water is between 36ºC – 40ºC, so your skin won’t burn.
To be more careful, you should check the temperature with a thermometer.
Also, you can use Epsom salt mixed with warm water to soak your back.
It also has sedative effects and helps to reduce muscle pain effectively.
4. Do gentle yoga
Doing gentle yoga will help you reduce spasms and relax more.
You can do typical types of yoga, such as restorative yoga, which helps nourish the body in a calm state, and cohesive yoga helps to bind tissues and ligaments effectively.
If you don’t have time to attend a full yoga session, take the time to do a yoga pose called face down dog in 10 breaths in and out.
To do this, stand upright, straighten your arms, and slowly lower your body down so that your hands will be on the floor and your hands, head, back, and butt form a straight line.
During exercise, you should keep your arms, back, and legs straight to promote the full effect of the practice.
You can check that if your body forms an inverted ‘V’ or not.
If you found a positive result, then it means that you have practiced the correct movement.
If you find it challenging to do a face-down dog, you can do this by stretching your fingers and touching the toes in a sitting position for ten breaths for the same effect.
5. Practice deep breathing
Deep breathing will energize you and may help relieve tension in your back and uterus.
Focusing on your deep breath can help you manage your menstrual cramps symptoms quickly and effectively.
Besides, breathing also helps your body deliver oxygen to your body and helps ease spasms and back pain during menstruation.
Breathe in and out completely to facilitate balance through your nose.
For example, you can inhale four breaths, hold for two counts, and then exhale completely for four breaths. However, you can change the amount according to your ability.
While breathing, stand up straight and lean back your shoulders to make the most of your breath.
Breathe slowly and evenly by focusing from the stomach to the abdomen to expand the lungs and rib cage.
6. Relaxing massage
The spasm causes a physical change in the back muscle.
When you know how to massage, your back can eliminate spasms, muscle tension, and soreness, so your muscles feel somewhat more relaxed.
You can look at the spa for back massage support to be more comfortable.
In case if you can not go to a professional massage therapist, you can try a home massage with simple exercises for yourself.
7. Apply heat to your back
Using heat therapy on the sore muscles of the back muscles can relax muscle contractions and relieve pain quickly.
There are different types of heat therapy options, including heating pads and scrubbing with hot water bottles.
In general, both of these can help ease your discomfort and pain in an instant.
When you do a hot home compress, either fill the bottle with water and fill it with warm water or get a heating pad.
Then, place it on your back and apply heat for 15 to 20 minutes.
Besides, scrubs or hot patches can reduce stress and help relax tight muscles.
8. Practice stretching
If you have back pain, pay attention to straighten the lower back muscles.
You can perform lower back muscles in a variety of ways.
For example, you need to lie flat on the ground and bend your knees to the chest to stretch the lower back muscles.
If you can’t lie down, you can do the same thing to ease lower back pain by simply leaning forward and touching your toes with your fingers.
But do not force yourself to stretch your back if that is not possible.
You should hold your back gently in a comfortable posture to perform the stretching process.
Note that you need only to increase the tension when the muscle fatigue is over.
9. Avoid stimulants
During menstruation, you need to avoid using stimulants like caffeine, alcohol, and tobacco.
Try to reduce the amount of caffeine you consume and avoid alcohol and tobacco if possible, to better protect your health.
You should also limit the number of greasy foods during your period when you have your period to help ease symptoms.
Besides, you should also reduce your consumption of foods containing artificial sweeteners like chocolate and confectionery.
In particular, you should not drink alcoholic beverages during this time.
They can constrict blood vessels, causing you to lose water and feel more tired.
| “You should avoid cigarettes and breathe in second-hand smoke in your home or public place as much as possible to reduce back pain effectively.”
10. Take a relaxing walk
Walking habits not only help relax muscles through movement but also help you relieve throbbing pain and stress.
You should take gentle steps so as not to strain your muscles.
Besides, you can combine the arm rotation and stride long steps during the walk to get muscle relaxation benefits!
11. Supplementing nutrients
Researchers say women can reduce back pain symptoms when menstruating with nutrients absorbed into the body through diets such as potassium, calcium, and magnesium.
You can get magnesium from brown rice, almonds, and avocado.
Meanwhile, bananas and oranges are a good source of potassium, which is good for the body during this period.
On the other hand, dairy products like yogurt, cheese, and dark green vegetables like spinach will be a good source of calcium for the body’s activities.
By knowing how to help reduce back pain when you have your period, you will minimize the feeling of fatigue on the day of the red light.
However, you should also consult your doctor before performing any method to protect your health in the best way.