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how to ease back pains during period

How I beat back pain during periods

Back pain during period is something I’ve always suffered from. And thigh cramps too. Goes right from my lower back, into my legs and to the tips of my toes. It’s dull, it aches and it makes me bloody moody.

Natural relief for back pain during period

Everyone gets it slightly different. Some have to curl up in a ball with stomach cramps, others get the lower backaches and some, some lucky few, get nothing.

Why do you get backache with your period?

These cramps are caused by hormones released during menstruation which start contractions to shed the lining of your uterus.

Yep, these even extend into your back, not just your tummy. However, if you have constant soreness in your back then get checked out, as Healthline write it could be linked to endometriosis.

Over the years I’ve tried lots of ways to get my monthly backaches under control. I’ve gone through some pretty strong over the counter paras specifically for women issues that have made me feel almost high and spacey, and some natural remedies too.

Here’s what I find works for me. Hope it works for you too!

Deep breathing

Natural relief for back pain during period
Take some deep breaths, in through the nose and out through the mouth

I find that when I am tense it makes the dull aches worse. If I am at home then I lie down flat on the bed and take some deep breaths. In through the nose and out through the mouth.

Then I try, in for 4 and out for 8. I do this 4 times, sometimes more. This helps me to release some of the tension in my body.


Heat is a Godsend when it comes to back pain during period. A small hot water bottle tucked into the back of my jeans has even gone on a trip to town before!

You can also buy these heat patches from Deep Heat, which work well, and they don’t smell so no one would know you’ve got one on.

Manganese foods

Natural relief for back pain during period
Look for food high in manganese such as dark chocolate

Look at foods which are rich in manganese, such as walnuts, almonds, pumpkin seeds and dark choc! You could stir these into your morning porridge, or even add to a rich chocolate brownie if that’s what you’re feeling.


I’m not talking about going to your weekly HIIT class here. I’m talking yoga poses, stretching and gentle exercises to increase circulation in the pelvis. You’ll also help boost your endorphins which may counteract those prostaglandins which cause the contractions.

If all else fails, try the corpse pose, which you basically lie flat on the floor, like a corpse and breath. It’s fantastic.


Natural relief for back pain during period
A daily dose of CBD may help ease back pain when your period comes round

A daily dose of CBD oil may help you ease the lower back pain during period. The cannabinoid is thought to work with the receptors in your body to combat aches and inflammation. You can also buy creams containing the cannabinoid which might be a great way to ease the discomfort and get a little massage from someone too!


Over the counter, anti-inflammatories and paras have helped me in the past. However, I have also tried some of the super-strong ones, which I wouldn’t suggest. I felt pretty spacey, which isn’t ideal when you’ve got a day at the office or a child to look after!

There are 6 ways that I have helped make my monthly guest more bearable. I also find that when it is at its worst I need to be somewhere silent, as music or even people talking seems to make it feel worse – what is the science behind that?

Natural relief for back pain during period
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