Everything You Need to Know about Menstrual Back Pain



Menstrual back pain is one of the most common symptoms during menstruation. It is characterized by cramping, pain, and tension in the lower back area. If you’ve ever experienced it, you know it can be uncomfortable and interfere with your daily tasks. With the tips and exercises in this article, you can ease the pain and reduce the discomfort during your period. 

Is back pain a period symptom?

Yes, back pain is one of the most common symptoms women experience during their period. While it is not unusual to experience moderate back pain, if you experience severe back pain, it is recommended to talk to your doctor to determine whether there are any complications with your menstrual cycle, such as endometriosis or uterine polyps. <

What causes menstrual back pain?

Lower back pain during menstruation is commonly caused by the contraction of the muscles and is believed to be triggered by the changes in your hormones. While, in some cases, it can be caused by underlying conditions such as endometriosis, many women who experience it don’t suffer from any conditions. We always recommend consulting with your doctor if you experience back pain before trying any home remedies. 

During menstruation, prostaglandins— hormones released to facilitate uterine contraction and shed the uterine lining, influence uterine muscles that contract, which can, in turn, cause the pain to move from the abdomen to the lower back.

This is especially true for women who suffer from endometriosis, whose pain levels can be much higher than those who don’t have similar problems. 

How to relieve menstrual back pain?

Before you start relieving the symptoms of chronic lower back pain, it is important to talk with your doctor to ensure the pain is not caused by any other underlying conditions. 

Here are some of the ways you can relieve back pain today:

  • Use a heating pad

Placing a heating pad or a bottle filled with warm water on your lower back area can relieve pain caused by sore muscles. As the heat relaxes the muscles, the pain can lower in intensity, reducing the discomfort. 

  • Take a warm bath

Similar to a heating pad, a warm bath can do wonders for lower back pain, as well as any cramping you may experience during your period. Make sure the water is not hot, but warm and try to relax both your muscles and your mind. 

  • Try some light stretching exercises

Stretching exercises can do wonders for relieving back pain, especially the one caused by menstruation. It can warm up and relax the muscles, making it easier to go with your day!

Best stretching exercises for relieving menstrual back pain

This type of yoga exercise is made to help you recover your back and release tension. 

Do each exercise for as long as you can endure in one repetition. Take a short break and continue to the next exercise. Breathe deeply, focusing on the inhalation and exhalation frequency, spacing them for as much as it is comfortable, reducing the stress on your muscles. 

1. Child’s pose

2. Lower back massage

3. Thread the needle pose

How can I sleep with back pain on my period?

If you’re having trouble sleeping and the remedies above didn’t work for you, meditation can be one of the best ways you can relax and fall asleep easier. 

Sleep meditations can help you fall asleep faster and wake up refreshed. Meditation has been shown to improve the quality and efficiency of sleep, how quickly you fall asleep, and how long you can stay awake during the day, particularly if you have insomnia or difficulty falling asleep.


Menstrual back pain is most commonly caused by the cramping of the muscles in the lower back. This happens due to the cramping of the uterine muscles which can migrate to other areas.  Some of the most common remedies are light stretching exercises you can find in this article, heating pads, as well as relaxation, and meditation.