What Causes Back Pain During Your Period? Here's What You Should Know

Back pain during your period isn't just annoying — it's real, and for many of us, it can be just as uncomfortable (if not worse) than period cramps.

If you’re wondering why your lower back hurts every time your period rolls around, you’re not alone. Let’s break down the causes and how you can find relief.

1. Blame It on Prostaglandins 

Your uterus produces chemicals called prostaglandins to help shed its lining during your period. These cause the muscles in your uterus to contract — but they don’t stop there. These contractions can also radiate pain to your lower back and thighs, because the nerves in that area are all connected.

More prostaglandins = more contractions = more pain.

2. Uterine Contractions Cause Referred Pain

Those familiar cramping sensations are your uterus working overtime. Sometimes, these contractions are so strong that they create “referred pain” — meaning pain is felt in areas beyond the source (like your lower back). If your core or pelvic muscles are tight, the pain may intensify.

3. Hormonal Changes Amplify Sensitivity

Right before and during your period, estrogen and progesterone levels drop. This shift can make your body more sensitive to pain, including in your back muscles. It's not in your head — your hormones really do affect how you feel.

4. Increased Inflammation

Inflammation levels tend to rise during menstruation, which can lead to muscle soreness and tension — especially in the lower back area. This is why you might feel stiff and achy, even without much physical activity.

5. Stress and PMS Don’t Help

If you're dealing with stress, PMS, or emotional changes, your muscles can become tense, worsening the pain. Mental stress often shows up as physical discomfort — especially around your shoulders, neck, and back.

Is It Something More Serious?

Occasional back pain during your period is common, but if it’s:

• Severe

• Long-lasting

• Getting worse every cycle

…it could be linked to an underlying condition like:

• Endometriosis

• Fibroids

• Pelvic Inflammatory Disease (PID)

• Polycystic Ovary Syndrome (PCOS)

In such cases, it’s important to consult a healthcare professional.

How to Ease Period Back Pain

You don’t have to suffer through it. Here are some gentle, effective ways to ease back pain during your cycle:

Use a heating pad

Place it on your lower back to help muscles relax and reduce inflammation.

Gentle movement or yoga

Light stretching and yoga can improve blood flow and relieve muscle tension.

Stay hydrated

Hydration reduces bloating and supports muscle recovery.

Take a warm bath

Add Epsom salts to soothe sore muscles and calm your body.

Try a natural period energizer

FemiSafe’s Period Energizer Tabs are orange-flavored effervescent tablets that help relieve period fatigue, reduce bloating, and support muscle comfort from within. It’s a tasty, fizzy way to feel better — fast.

Final Thoughts

Back pain during your period is more common than you think, and it’s your body’s way of asking for rest and support. Now that you know the why, you can manage it better with the right tools, products, and mindset.

Take care of your body, and don’t hesitate to seek medical advice if your pain feels unusual or severe.