Many women experience back pain during their menstrual cycle. This happens because of hormonal changes that affect the spinal ligaments and muscles. While pain, cramps, and bloating are common during periods, one often-ignored reason for worsening back pain is poor posture.
The way a person sits, stands, or sleeps can either reduce or increase discomfort during menstruation. Experts explain how bad posture affects period-related back pain and suggest simple ways to reduce it.
Why periods cause back pain
Dr. Monica Gupta, Consultant OBG and Gynaecology at Manipal Hospital, Bhubaneswar, explains that period pain often spreads to the lower back because of hormonal changes.
“The main reason behind period pain is the release of prostaglandins, which cause the uterus to contract and shed its lining as period blood. Some hormones released during menstruation also cause damage to collagen present in the spinal ligaments, leading to spinal instability and increased back pain.”
Dr. Shankar S. Biradar, Medical Director at Magniflex India, adds that prostaglandins can loosen ligaments and joints, making the spine more sensitive to pressure.
“Poor posture places additional pressure on the lower back, worsening period-related pain. Whether you are sitting hunched over a laptop, slouching on a couch, or lifting heavy objects incorrectly, bad posture can amplify discomfort during menstruation.”
How bad posture increases pain
Poor posture puts extra strain on the spine and muscles, making period pain worse. According to Dr. Gupta, sitting or standing incorrectly can weaken the muscles that support the spine, making it more unstable and painful.
Dr. Biradar explains the main ways in which bad posture worsens period-related back pain:
- More Pressure on the Spine—Slouching makes the lower back muscles stiff and inflamed.
- Weak Core Muscles—Poor posture makes the core muscles inactive, forcing the lower back to work harder, leading to pain.
- Restricted Blood Flow—Sitting hunched over reduces circulation to the lower back and abdomen, making cramps worse.
- Spinal Misalignment—A misaligned spine can press on nerves, increasing lower back pain during periods.
How to reduce back pain during periods
Experts suggest simple lifestyle changes to help reduce period-related back pain.
- Use lumbar “support—”Sitting for long hours? A lumbar pillow can help maintain spinal alignment and reduce strain,” says Dr. Gupta.
- Take breaks and “move—”Walking around for a few minutes every 1-2 hours prevents stiffness and improves circulation,” she adds.
- Maintain good posture—Dr. Biradar suggests sitting upright with relaxed shoulders and feet flat on the floor. “When standing, distribute weight evenly and avoid locking the knees to minimise strain on the lower back.”
- Sleep in a supportive “position—”Sleeping in the foetal position or placing a pillow under the knees while lying on your back can ease lower back pressure,” suggests Dr. Biradar.
Menstrual back pain can increase due to poor posture, so maintaining proper alignment, movement, and ergonomic support is important.
“Even small posture corrections can help manage period pain and improve overall well-being,” concludes Dr. Biradar. By making simple lifestyle adjustments, women can reduce discomfort and have an easier menstrual cycle.
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