Lumbago During Menstruation? These are 5 Effective Ways to Overcome It

Low back pain is one of the many problems that plague women when their monthly guests come. The pain is usually centered right on the lower back, the area around the buttocks. If your menstrual back pain is disrupting your activities, some of these methods might work to ease your complaints.

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How to deal with back pain during menstruation

1. Stretching

Simple stretches can help relieve stomach cramps and lumbago during menstruation. Try sitting or standing upright then turn your body alternately right and left. You can also do it while lying down.

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Or still in a lying position, pull your knees to your chest and hold them tight for a few moments.

2. Compress or take a warm bath

If stretching isn't effective enough, you can continue by compressing the aching waist with a warm washcloth.

Warm compresses are usually used to relieve muscle pain that has lasted a long time. Warm temperatures can widen blood vessels so that blood flow and oxygen supply more easily reach the affected area. This will help relax the tight and stiff muscles, reducing pain.


Soak the washcloth in a basin of hot water (40-50º Celsius) and squeeze the excess water, then apply it to your waist for 10-15 minutes. Alternatively, you can take a warm bath.

3. Eat chocolate bars

Once rowing, two three islands passed with this one trick. While satisfying cravings for sweet foods, you can also relieve back pain while eating dark chocolate.


Black chocolate is high in antioxidants which are anti-inflammatory and are a natural pain reliever

4. Regular exercise

Summarizing various research sources, regular exercise during menstruation can reduce the intensity of low back pain because the body will continue to produce endorphins. Endorphins are chemical compounds produced by the brain to relieve pain naturally from within.

Regular exercise also helps blood circulation to the area that is painful to reduce swelling and inflammation.


Basically all types of physical activity are good for you to do during menstruation. But studies show that aerobic exercise, such as jogging, cycling, running, swimming, and walking are the best sports choices for menstruating women.

5. Medicine

The last way you can try if your back pain is still annoying is to take non-prescription pain medication, such as naproxen or ibuprofen. Both are anti-inflammatory drugs that help relax the muscles so that they relieve pain.


Use the lowest dose to be safe, but you should still consult a doctor before using any medication during menstruation.

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