Cramping, thigh pain and lower back pain is common among many women during their menstrual cycle. The pain and other related issues are caused by contractions in the uterus, which impairs supply of oxygen to the nearby blood vessels.
There are, however, ways to reduce the low back pain.
The following methods will help you find some relief.
Hot water bag or hot towels can provide relief. However, since the pain is not related to your muscle and is due to lack of oxygen supply, hot water or heat treatment is generally a temporary technique which helps only till it is applied on the surface.
Research has shown that women who regularly exercise experience less menstrual craps and pains. Back pain tends to increase if you sit around for extended times. Even during menstruating a steady and a slow walk for about 20 minutes can provide relief for back pain. However, one must be careful to not exert too much and also avoid running or jumping.
Avoid caffeine and salt
Back pain gets exacerbated by food which contains caffeine and high amount of salt. Drinks like coffee or energy drinks should be avoided. It is also good to stay away from fast foods which tend to have a high amount of salt in it.
When the pain is unbearable it may be handy to take medicines. Consult your doctor for what suits you the best but over the counter anti-inflammatory drugs like ibuprofen, aspirin or naproxen can do the trick.
There are a number of yoga poses which are believed to relieve pain during menstruation. Poses like full forward bend pose (Paschimottanasana), head to knee pose (Janu Sirsasana), lotus pose (Padmasana), diamond pose (Vajrasana), butterfly pose/ cobblers pose (Baddha Konasana) and downward facing dog pose (Adho Mukha Svasasana) are considered ideal to relieve pain.
It is important to maintain a healthy diet and have frequent but small meals. One should also drink plenty of water and stay hydrated. Fruits are also good during menstruation.
If nothing works get plenty or rest. When the pain gets intense going off to sleep would help keep your mind off the sensation. Rest also helps in relaxing the muscle and ensuring that the body does not need high amount of oxygen.
Omega-3 Fatty acids
Omega-3 fatty acids are also found to be helpful in maintaining back pain. Omega-3 is generally found in fish such as salmon, mackerel and sardines, and also in fish oil. They are also available in capsules, which can be bought over the counter at most chemists
Research has shown that calcium also does a good job in relieving pain. Similarly vitamin D and B and magnesium are also helpful during menstruation. Consult your doctor to find out what supplements are best for you.
Written by: Healthplus24 team
Date last updated: July 22, 2013