How do I relieve menstrual back pain?

Bottom lineRelieve menstrual back pain with heat, anti-inflammatory pain relief started as symptoms begin, gentle movement and stretching, and supported resting positions; see a doctor if the pain is severe, worsening, spreads down your legs, or comes with very painful or heavy periods, as this can signal endometriosis or adenomyosis.

Lower-back pain during your period is common. It happens because the same prostaglandins that cause uterine cramps can refer pain to your lower back. Most cases respond well to simple measures.

What helps

• Apply heat - a heating pad or warm bath relaxes the muscles and eases referred pain
• Take anti-inflammatory pain relief (like ibuprofen) if suitable for you; starting it as symptoms begin works best
• Keep moving - gentle walking and stretching loosen the lower back
• Try targeted stretches such as a gentle cat-cow or child's pose

Position and support

Resting on your side with knees bent, or lying down with a pillow under your knees, takes pressure off your lower back.

When it's more than period pain

See a doctor if your back pain is severe, getting worse over time, spreads down your legs, or comes with very painful or heavy periods. Severe period pain can signal conditions like endometriosis or adenomyosis that deserve proper evaluation.

Femora helps you log back pain alongside your cycle so you can tell period-related pain from other causes.