In this article, you'll learn why lower back pain is one of the typical symptoms experienced during menstruation. It's not just the contractions of the uterus that are responsible — your inner tension also plays a role. That's why it's especially important to take extra good care of yourself during your period and to find calm and relaxation through a soothing ritual.
Table of Contents:
1. Gently relieve back pain during menstruation
2. Menstruation and back pain: What are the causes?
3. Severe back pain before your period
4. Back pain during your period: What helps?
6. Establish your own personal ritual!
7. Your ritual with The Blissful Day
Gently Relieve Back Pain During Menstruation
As if menstrual symptoms like abdominal pain, swollen breasts, nausea, or mood swings weren’t stressful enough, many young girls and women also suffer from back pain. But what exactly causes this?
First of all, menstruation is an emotional experience for many women. The hormonal interplay before and during menstruation causes emotional highs and lows each month, which every woman experiences differently. While some women feel relatively unaffected, others suffer more intensely. When menstrual cramps are added to the mix, the burden becomes even greater.
Such physical and emotional stress can lead to tension — not just in the back, but also in the neck and shoulders. Especially when abdominal pain is severe, our muscles tense up, and we feel "internally tight." But there are also other causes for back pain before and during your period.
Menstruation and Back Pain: What Are the Causes?
Menstrual cramps are very common. Most women experience a pulling or cramping pain in the lower abdomen. Additionally, radiating pain in the lower back, especially in the lumbar region, may occur. Doctors refer to this as menstrual-related back pain.
The primary cause is often muscle tension triggered by uterine contractions. These “contractions” refer to the painful tightening of the uterus (womb), which is a completely normal process that allows the uterine lining to be shed.
The internal reproductive organs (vagina, uterus, fallopian tubes, and ovaries) are attached to the back of the pelvic wall and spine and are closely connected. This anatomical link can cause the female reproductive organs to exert pressure or strain on the spine, leading to back pain.
Severe Back Pain Before Your Period
Premenstrual Syndrome (PMS) can occur after ovulation and before your period begins (the second half of the cycle). Women affected by PMS report not only emotional symptoms like exhaustion, irritability, and hypersensitivity, but also physical symptoms such as:
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Headaches (e.g., migraines)
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Breast tenderness
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Circulatory problems
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Digestive issues
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Abdominal pain
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Skin breakouts
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Food cravings
Additionally, PMS can cause lower back pain. Emotional and physical stress during this phase can trigger muscle tension — particularly in the lower back.
Back Pain: When to See a Doctor?
Menstrual-related back pain in the lower back is usually harmless. However, in some cases, an underlying condition could be the cause. You should consult your gynecologist if you experience the following symptoms — especially if they occur outside of your menstrual cycle:
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Unusually prolonged bleeding
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Severe abdominal cramps
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Discharge
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Painful urination
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Difficulty with bowel movements
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Pressure on the bladder or intestines
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Pain during sexual intercourse
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Difficulty walking or sitting
Your doctor will first ask about your symptoms and conduct a thorough examination. This usually includes palpating the uterus and possibly taking a cervical smear. An ultrasound may also be used to examine the uterine lining, uterine wall, ovaries, and pelvic area to rule out any medical conditions.
Back Pain During the Period: What Helps?
Many women start to feel tense even shortly before their period begins. Maybe that’s the case for you too? Do you actually dread your monthly period because it affects you so much—both physically and emotionally—and interferes with your daily life? If so, that’s completely understandable. After all, who wants to deal with back pain and possibly abdominal cramps every month?
But giving in to these feelings and simply accepting the pain in your lower back and other menstrual discomforts won’t bring any relief. Instead, we recommend creating a personal ritual—something you can repeat every month and even look forward to, because it’s a time you dedicate just to yourself.
Why Are Rituals Important?
Rituals are part of our human nature — without them, we often feel aimless and unstable. Rituals provide structure and security. They also help reduce stress and have a calming effect on both body and mind.
Researchers at Harvard Business School studied the comforting effects of rituals. They found that rituals can act as emotional medicine during sad or stressful experiences. Not only can rituals ease emotional pain, but they can also amplify positive emotions like joy and happiness.
By introducing a personal ritual, you can reconnect with yourself, make your symptoms more manageable, and even experience moments of joy.
Establish Your Personal Ritual Now!
Menstrual back pain and other period-related symptoms can often be relieved with heat, which relaxes muscles and promotes a sense of comfort. A hot water bottle or heat pad can help, or you can treat yourself to a warm bubble bath.
To support the introduction of a ritual, nature offers a helping hand — one that we’ve captured in our muscle cream The Blissful Day, which contains the following natural ingredients:
The medicinal plant Arnica montana (also known as mountain arnica) has been used for centuries to relieve muscle pain, as has white willow bark. In contrast, the cannabinoid cannabidiol (CBD) from the hemp plant is a relatively “new” discovery. However, studies provide important evidence that CBD may positively influence the perception of pain, help reduce anxiety, and have anti-inflammatory effects.
Your Ritual with The Blissful Day
To bring relaxation to both your back and your mind during your period, we recommend the following ritual:
Step 1: Create a quiet and comfortable atmosphere. If it feels right, light a scented candle, play your favorite music, and find a cozy spot where you feel safe.
Step 2: Focus on your breathing. Inhale deeply through your nose, hold your breath for three seconds, and exhale slowly through your mouth. Repeat this three times.
Step 3: Apply The Blissful Day muscle cream to your hands. Notice the pleasant scent and begin massaging the cream into your lower back in slow, circular motions.
Step 4: Feel the soothing power of nature and enjoy the relaxation flowing through your muscles and your inner self.
Tip: If you suffer not only from back pain but also from abdominal cramps, try our period cream The Hug. Its unique natural formula includes CBD, St. John's Wort, chasteberry, and ginger — a powerful blend to support your self-care. You can easily integrate The Hug into your ritual by massaging it into your lower abdomen and back.
FAQ
What can I do about back pain during menstruation?
Menstrual symptoms can include abdominal cramps, headaches (e.g., migraines), and lower back pain caused by uterine contractions. Always consult a doctor to rule out any serious conditions. To relieve the pain, natural remedies like those in The Blissful Day muscle cream and The Hug period cream can help.
How long does back pain last during menstruation?
Back pain and other symptoms usually subside after your period ends. However, if your back muscles are particularly tense, the pain may linger longer. That’s why rest and relaxation are important — though light movement can also help relieve tension.
What can I do about back pain before my period?
Lower back pain before your period is common and may be a symptom of PMS. Although it’s typically not caused by a serious condition, it’s wise to consult a doctor. Heat is particularly helpful in easing the discomfort, and natural remedies — like The Blissful Day muscle cream and The Hug period cream — can support you through this phase of your cycle.
