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Menstrual back pain can be significantly worsened by bad posture, making it essential to maintain proper alignment, movement, and ergonomic support
By implementing simple lifestyle adjustments, women can alleviate discomfort and make their menstrual cycles easier to handle
Menstrual cycles often bring a range of discomforts, from cramps and fatigue to bloating and lower back pain. While these symptoms are widely recognized, one often-overlooked factor that can exacerbate period-related back pain is poor posture. The way you sit, stand, or even sleep plays a crucial role in either alleviating or intensifying discomfort during menstruation. Experts highlight how bad posture affects back pain during periods and offer practical solutions to minimize discomfort.
The Connection Between Menstrual Pain and Posture
Dr. Monica Gupta, Consultant OBG and Gynaecology, Manipal Hospital, Bhubaneswar, explains that period pain often radiates to the lower back due to 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, Magniflex India, adds that hormonal fluctuations, particularly prostaglandins, can loosen ligaments and joints, making the spine more vulnerable to stress. “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 Poor Posture Aggravates Back Pain
Postural habits significantly impact spinal health and pain levels during periods. Dr Gupta highlights that “unsupported postures cause the load on the spine to disperse incorrectly, weakening the intricate network of muscles, ligaments, and joints responsible for maintaining spinal stability.”
Dr. Shankar S. Biradar further explains the specific ways in which poor posture worsens menstrual back pain:
Increased Pressure on the Spine – Slouching puts excess strain on the lumbar region, leading to muscle fatigue, stiffness, and inflammation.
Weakened Core Muscles – Poor posture disengages core muscles, forcing the lower back to compensate, leading to added strain.
Restricted Blood Flow – Hunched sitting positions restrict circulation to the lower back and abdomen, making cramps more intense.
Spinal Misalignment – A misaligned spine can lead to nerve compression, exacerbating lower back pain that often accompanies menstruation.
Posture and Lifestyle Adjustments to Reduce Pain
Experts recommend practical lifestyle modifications to alleviate back pain during periods:
Use Lumbar Support: “Sitting for long hours? A lumbar pillow can help maintain spinal alignment and reduce strain,” advises Dr. Monica Gupta.
Take Breaks and Move: “Walking around for a few minutes every 1-2 hours prevents stiffness and improves circulation,” she adds.
Adopt Good Sitting and Standing Postures: Dr. Shankar S. Biradar emphasizes maintaining an upright sitting position with relaxed shoulders and feet flat on the floor. “When standing, distribute weight evenly and avoid locking the knees to minimize strain on the lower back.”
Sleep in Supportive Positions: “Sleeping in the fetal position or placing a pillow under the knees while lying on your back can ease lower back pressure,” suggests Dr. Biradar.
Try Yoga for Spinal Mobility: “Gentle yoga poses like child’s pose, cobra pose, and cat-cow stretches improve spinal flexibility and reduce back pain,” recommends Dr. Gupta.
Maintain a Healthy Lifestyle: “Avoiding stress, eating a balanced diet, and engaging in physical activity can significantly relieve both backache and period pain,” she adds.
The Bottom Line
Menstrual back pain can be significantly worsened by bad posture, making it essential to maintain proper alignment, movement, and ergonomic support. “Even small posture corrections can help manage period pain and improve overall well-being,” concludes Dr. Biradar. By implementing simple lifestyle adjustments, women can alleviate discomfort and make their menstrual cycles easier to handle.
