PMS Back Pain: Causes and Solutions for a Pain-Free Cycle
Premenstrual Syndrome (PMS) affects countless women worldwide, causing a range of physical and emotional symptoms in the days leading up to their menstrual period.
One of the most common and distressing symptoms experienced by women during this time is PMS back pain.
Most of the time, back pain is caused by primary Dysmenorrhea, a medical term for cramps or pelvic pain experienced during this time.
Dysmenorrhea affects about 80% of menstruating women.
This disturbing statistic highlights the importance of understanding and treating PMS back pain to support women’s health.
Keep reading to learn more about back pain during PMS and ways to manage it.
PMS back pain and associated symptoms
PMS back pain typically occurs in the lower back and may vary in intensity.
For some women, the pain can be mild and manageable, while for others, it can be severe and bothersome.
It typically starts a few days prior to your period.
The duration, however, varies for each individual.
The exact cause of back pain due to PMS is not fully understood, but inflammation plays a crucial role in triggering this discomfort.
During the menstrual cycle, there is a rise and fall of hormones, including Estrogen and Progesterone, which can lead to increased inflammation and muscle tension in the lower back region.
Back pain during PMS is often accompanied by other symptoms that are part of Premenstrual Syndrome.
These may include:
- Cramps
- Breast tenderness
- Headaches and Migraines
- Fatigue
- Mood swings
Treatment and management options
Following are the various ways you can keep your back pain in check:
Non-steroidal Anti-inflammatory Drugs (NSAIDs)
NSAIDs are commonly used over-the-counter medications that can help alleviate back pain by reducing inflammation and providing pain relief.
Drugs like Ibuprofen, Naproxen, and Aspirin are examples of NSAIDs.
These medications work by blocking the production of Prostaglandins, the chemicals responsible for pain and inflammation.
However, it’s important to use NSAIDs as directed and avoid prolonged use, as they may have side effects like stomach irritation or increased bleeding.
Consult a medical professional prior to using any medication, especially if you already have any existing medical condition.
Yoga
Yoga is a mind-body practice that involves gentle stretching, strengthening, and relaxation techniques.
It can be an effective way to manage PMS back pain by promoting flexibility, relieving muscle tension, and reducing stress.
Certain yoga poses, such as cat-cow, child’s pose, and cobra pose, can specifically target the lower back and provide relief.
However, it’s crucial to practice yoga mindfully, avoid positions that cause discomfort, and consult a qualified yoga instructor to tailor poses according to your needs.
Use heat
Heat therapy is a simple and efficient way to soothe back pain.
Warm compresses or heating pads used on the lower back can ease discomfort, ease stiff muscles, and increase blood flow.
Heat also has a comforting effect, which can be beneficial during the discomforting premenstrual period.
It’s essential to use the heat therapy method that works best for you, whether it’s a warm water bottle, a warm bath, or a heating pad.
Rest and relaxation
During the premenstrual phase, taking time to rest and relax is essential for overall well-being and can be particularly helpful for managing PMS back pain.
Stress and tension can exacerbate pain, so engaging in relaxation techniques like deep breathing, mindfulness, or meditation can be beneficial.
Creating a calming environment and practicing self-care activities can also help in lowering stress and improving your ability to cope with back pain during PMS.
Acupuncture and acupressure
Traditional Chinese medicine practices like acupuncture and acupressure have gained popularity as alternative therapies for managing PMS back pain.
Acupressure uses finger pressure on the same points to achieve similar results.
While some studies have shown positive effects, more research is needed to establish the efficacy of these techniques in relieving PMS-related back pain.
If considering acupuncture or acupressure, consult a licensed practitioner experienced in treating PMS symptoms.
Exercise
Regular exercise, including low-impact activities like walking, swimming, or cycling, can help alleviate back pain during PMS.
Exercise promotes the release of Endorphins, which are natural painkillers and mood enhancers.
It also improves circulation, which can reduce inflammation and muscle tension.
Engaging in physical activity during the menstrual cycle may feel challenging due to discomfort, but starting with light exercises and gradually increasing intensity can be beneficial.
Always listen to your body and avoid exercises that worsen the pain.
Herbal remedies and supplements
Some women turn to herbal remedies to manage PMS symptoms, including back pain.
Common herbal remedies include ginger and chaste berry.
It’s essential to exercise caution when using herbal remedies since they can interact with medications or have adverse effects on some individuals.
Always consult a professional before trying any herbal remedy.
Takeaway
PMS back pain, a common symptom of Premenstrual Syndrome, poses physical and emotional challenges to women during their menstrual cycles.
Understanding the role of hormonal fluctuations in triggering back pain is crucial for effective management.
From over-the-counter NSAIDs that provide pain relief to alternative therapies like acupuncture and acupressure that offer promising results, women have various treatment options to choose from.
Heat therapy, relaxation techniques, yoga, and exercise are valuable strategies that can help ease back pain during PMS and improve overall well-being during this time.
Note that it is crucial to exercise caution and seek professional advice before using any herbal supplements.
With the knowledge and support provided in this article, women can tackle back pain with confidence and embrace a healthier and happier lifestyle.
Frequently Asked Questions
How long does PMS back pain last?
The duration of PMS back pain can vary from woman to woman. It typically starts a few days before menstruation and may last until the menstrual period begins. For some, the pain may persist throughout the menstrual cycle, while others may experience relief once the period starts.
Is back pain a sign of PMS?
Yes, back pain is a common symptom of Premenstrual Syndrome (PMS). Hormonal fluctuations during the menstrual cycle can cause increased inflammation and muscle tension in the lower back, causing discomfort and pain.
Does your back hurt during PMS?
Yes, many women experience back pain during PMS. The pain is often felt in the lower back and may vary in intensity, ranging from mild discomfort to severe pain. It often starts a few days prior to the period and may persist throughout the cycle for some people.
How many days before the period does back pain start?
Back pain associated with PMS typically starts a few days before the menstrual period begins. It usually occurs during the premenstrual phase when hormonal changes are at their peak. The duration and severity of the pain, however, differs for every individual.
How do you stop back pain from PMS?
To alleviate back pain from PMS, use over-the-counter pain relievers like NSAIDs. Apply heat therapy to the lower back with a heating pad or warm compress. Engage in relaxation techniques, practice yoga, and gentle exercises to relieve muscle tension. Seek personalized advice from healthcare professionals for effective management.
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