Tackling Back Pain During Your Period

Why Does Back Pain Occur During Periods?

• Uterine contractions: High levels of prostaglandins cause the uterus to contract, and the pain can radiate to the lower back.
• Referred pain: Shared nerve pathways between the pelvis and lower back contribute to discomfort.
• Hormonal influence: Fluctuating estrogen and progesterone levels affect pain sensitivity and muscle tone.
• Secondary causes: Endometriosis, pelvic inflammatory disease, or uterine fibroids may present with back pain and require medical evaluation.

Non-Pharmacologic Management

1. Heat Therapy

• Local application of heat relaxes muscles, improves circulation, and reduces pain signaling.
• Options: heating pads, hot water bottles, or warm baths.

2. Exercise and Movement

• Stretching: Cat-cow stretch, child’s pose, and pelvic tilts reduce muscle tightness.
• Aerobic activity: Walking, swimming, or cycling releases endorphins and improves blood flow.
• Core strengthening: Regular core exercises provide pelvic stability and long-term pain reduction.

3. Posture Correction

• Maintaining ergonomic sitting posture prevents additional strain on the lumbar spine.
• Supportive seating and avoiding prolonged slouching are beneficial.

4. Lifestyle Approaches

• Balanced diet: Omega-3 rich foods and adequate magnesium support muscle relaxation.
• Sleep hygiene: Restful sleep reduces pain sensitivity and enhances recovery.
• Hydration: Adequate water intake reduces bloating-related strain on the back.

Pharmacologic Options

• NSAIDs (e.g., ibuprofen, naproxen): First-line therapy for prostaglandin-mediated pain.
• Hormonal therapy: Oral contraceptives can regulate hormonal fluctuations and reduce dysmenorrhea-related back pain.
• Adjunctive analgesics: For refractory cases, under physician supervision.

When to Seek Medical Attention

• Pain is severe and disabling.
• Symptoms do not improve with lifestyle and over-the-counter measures.
• Back pain is associated with heavy bleeding, irregular cycles, or systemic symptoms.
• There is suspicion of endometriosis, fibroids, or pelvic pathology.

Conclusion

References

1. Proctor ML, Farquhar CM. Dysmenorrhoea. Clin Evid. 2007;2007:806.
2. Akin MD, Weingand KW, Hengehold DA, et al. Continuous low-level topical heat in the treatment of dysmenorrhea. Obstet Gynecol. 2001;97(3):343–349.
3. Dawood MY. Primary dysmenorrhea: advances in pathogenesis and management. Obstet Gynecol. 2006;108(2):428–441.
4. National Health Service (NHS). Period pain. NHS UK. Updated 2023. Available at: https://www.nhs.uk/conditions/period-pain/