Dr. Stefano Sinicropi, M.D.

A menstrual cycle can take a serious toll on a woman’s body, causing problems like headaches, cramping and abdominal or lower back pain. These issues can go in waves and vary in intensity, leaving many women wondering if there is anything they can do to alleviate discomfort during their cycle. While there’s no surefire method of eliminating all of the issues that arise during your cycle, there are some things you can do to reduce your risk of developing debilitating back spine while your body goes through its necessary changes. Today, we share some tips for easing discomfort and preventing back pain during menstruation.

Preventing Back Pain During Your Cycle

In order to understand how to best prevent painful flare ups during this time of the month, we first must understand why back pain sets in. Most often spine discomfort during menstruation is the result of hormonal changes inside your body. Fluctuations of prostagladins, which are released during a menstrual cycle to assist in the shedding of the uterine lining, can affect the normal function of the lower muscles in your back. This process can also lead to cramping in the midsection or lower back, which can range for minor discomfort to major pain.

There’s no way to guarantee that you can rid yourself of back pain during your cycle, but following these tips can help reduce your risk of lower back problems during menstruation:

• Exercise – Previous studies have found that women who exercise on a regular basis and throughout their cycle report fewer cramps and less lower back pain.

• Hydration – Since cramping can sometimes be brought upon by a lack of fluids in the body, it’s essential that you make sure you’re getting plenty of water in the days leading up to and throughout your cycle.

• Heat pads and hot baths – Heat can sometimes alleviate pain brought on by cramping by helping to increase blood flow to an area. If you feel back pain coming on, place a hot pad on your back or run yourself a hot bath.

• Diet Considerations – Junk food and excessive sugar can contribute to the onset of inflammation, which will only make back pain worse. Try to stick to a healthy diet throughout your cycle, and if you indulge in some sweets, do so sparingly. Vitamin B and magnesium have been shown to be helpful in regulating hormonal balance in your body, so look for foods packed with these nutrients.

• Give Up Bad Habits – Smoking and alcohol have been shown to limit the flow of healthy, oxygenated blood to structures in the lower spine. Healthy blood flow is essential for preventing cramps, so try to avoid certain unhealthy habits during menstruation.

Use Your Resources

If spine pain persists, even after you’ve followed some of the above tips, don’t hesitate to reach out to your primary care physician or a spine specialist. They fully understand the processes that are going on inside your body during your cycle, and they can offer even more tips to keep pain at bay. From an anti-inflammatory medication regimen to targeted stretching exercises, your doctor will help you find the relief you need during this time of the month.

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