How to Relieve Period Pain in Your Back Through a Holistic Approach

Indulging in some simple Self-Care while on your period can help alleviate some of the common symptoms we associate with that time of the month.

One of the most common symptoms you may experience while on your period are cramps. According to Mayo Clinic, cramps are the direct result of the uterus contracting and expanding to shed the uterine lining. When you have cramps, you may experience discomfort and pain in your lower abdomen and lower back. The degree of pain can vary from person to person, but the approach to tackling it remains the same.

Over-the-counter pain relievers are helpful but, if you need a little extra relief or prefer not to take medications, we’re providing you with some valuable tips for reducing period-related, lower back pain through holistic approaches.

Apply Heat

Woman with heat bag in her back

The heat helps to improve blood circulation, which helps your uterus expel tissue more fluidly. Applying heat to your back with a hot water bottle, heat pack, or Heatbag for up to 20 minutes at a time will help soothe and relax the muscles, easing some of the uterine contractions. Prop yourself up in bed or on the couch with your favorite book or tv show and let the heat do its magic.

Consuming a soothing cup of hot tea is another way of providing heat to your body from within.

There are many tea blends designed with relaxation and PMS in mind.Warming herbs such as chamomile, cinnamon, and ginger are especially beneficial. Another way of soothing your aches with heat is by taking a warm soak in your tub. Add a splash of bubble bath and play soothing music while you relax and allow the tension to melt away.


Light stretching or a slow yoga flow can be an excellent way to take care of your body when experiencing menstrual pain. Listen to your body and move in ways that feel good and release tension.

For a soothing lower back stretch, sit crisscrossed on a mat and stretch your body and arms forward as far as you can. Allow yourself to breathe in slowly, taking note of the pain and envisioning it disappearing with each exhale.

Then, try doing the same but crossing one leg over the over, on each side. Child’s pose also helps stretch and relieve tension in the lower back.

Keeping your body in motion helps stimulate circulation. Walking is an effective way to get exercise while kicking your circulation up a notch. It doesn’t have to be a long walk; 10 minutes a couple times a day can help you reap all the benefits.

Alternative Approaches to Pain

Promoting relaxation within yourself and your own state of mind will also help ease some of the physical tension you’re experiencing. Lavender essential oil is believed to promote a sense of relaxation. If you have a diffuser, add some drops of lavender to create a relaxing atmosphere in your space.

Lavender essential oil can also be diluted with a carrier oil, such as almond or coconut oil, and massaged into the skin. Apply the diluted oil to areas where you experience discomfort, or ask your partner to give you a lower back massage with your oil of choice for an extra special treat.

Some people find relief from CBD balms, salves, and creams. CBD is an active compound found in the hemp plant, and when extracted, it can be used to ease all kinds of pain, including menstrual pain.

Acupuncture is also deemed beneficial for treating pain. If you already see an acupuncturist, you can ask them to target your period-induced back pain next time you visit.

Fuel Your Body with Good Nutrition

A key pillar of Self-Care is nutrition. Fueling yourself with the proper nutrients means your body can operate at its best. Some foods can help prevent and ease the severity of the pain you experience while menstruating. Food that is rich in manganese, such as nuts, helps reduce cramps. Consuming foods containing boron can reduce the length and intensity of menstrual pain. Boron can be found in avocados, bananas, chickpeas, and peanut butter. Calcium is also beneficial for reducing muscle cramps. Foods that are rich in calcium include dairy products, almonds, and leafy green vegetables.

Staying hydrated by drinking plenty of water is also key to less severe cramps. Good hydration prevents bloating, and less bloating means less discomfort and pain.

By taking a holistic approach to your health, your body can function at its best. Following these tips while menstruating and throughout your monthly cycle will help ease some of the pain you experience during your period.


Self-Care Matters.

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