Relief from Upper Back Pain During Periods: Strategies for Comfort

Relief from Upper Back Pain During Period: Strategies for Comfort

As we navigate the changes that come with our monthly menstrual cycles, there’s a lesser-known issue that can arise: upper back pain during periods. This discomfort is a genuine and tangible experience that can disrupt your daily routines and impact your overall well-being. In this blog,  we’ll dive into this often-overlooked discomfort. We’ll uncover the reasons behind it, explore ways to cope, and offer strategies for finding relief. Let’s dive in and uncover the fascinating connections between our bodies, our cycles, and a pain-free future.

Common Causes of Upper Back Pain During PeriodsCommon Causes of Upper Back Pain During Periods

As you navigate through your menstrual cycle, you may encounter more than just the usual cramps and mood swings. One often-overlooked symptom of menstruation is upper back pain, a discomfort that can catch you off guard and disrupt your daily activities. To effectively manage and alleviate this discomfort, it’s crucial to uncover the common causes that give rise to upper back pain during your period.

  • Hormonal Fluctuations: Hormones play a significant role in regulating the menstrual cycle and can also impact pain perception. Elevated levels of prostaglandins, which are hormone-like substances, can lead to increased uterine contractions and inflammation. These hormonal shifts might contribute to referred pain, including upper back discomfort.
  • Muscle Tension and Relaxation: Hormonal changes during menstruation can affect muscle tension and relaxation. Some individuals experience muscle spasms or tension in the upper back as a result of these hormonal fluctuations, leading to localized discomfort.
  • Posture and Body Mechanics: Changes in posture and body mechanics are common during periods due to bloating, water retention, or discomfort. Altered posture can impact the alignment of the spine and contribute to upper back pain.
  • Stress and Tension: Menstrual periods can be accompanied by emotional stress and tension. Stress-related muscle tension can manifest in the upper back, exacerbating discomfort.
  • Pre-existing Conditions: Individuals with pre-existing back conditions, such as scoliosis or muscle imbalances, may be more susceptible to upper back pain during their periods.

Now, while upper back pain during menstruation is relatively common, each individual’s experience may vary.

Self-Care Practices for Upper Back Pain During PeriodsEffective Self-Care Practices for Upper Back Pain During Periods

There are several self-care practices that can offer relief and make this time of the month more manageable. By incorporating these strategies into your routine, you can minimize upper back pain during periods.

  • Gentle Stretching and Movement: Engaging in gentle stretches and movements can help ease muscle tension and improve circulation in the upper back area. Simple stretches like shoulder rolls, neck tilts, and seated twists can promote relaxation and alleviate pain.
  • Heat Therapy: Applying heat to the affected area can provide soothing relief for upper back pain. Use a heating pad, warm compress, or take a warm bath to help relax tense muscles and reduce discomfort.
  • Posture Awareness: Maintaining proper posture is crucial for preventing and managing upper back pain. Be mindful of your posture while sitting, standing, and even sleeping. Avoid slouching and make an effort to keep your spine aligned.
  • Stress Reduction Techniques: Stress can exacerbate upper back pain during menstruation. Practicing relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce stress and tension, thereby easing discomfort.
  • Over-the-Counter Pain Relief: For temporary relief, over-the-counter pain relievers like ibuprofen or acetaminophen can help manage upper back pain during your period. Remember to follow the recommended dosage and consult a healthcare professional if you have any concerns.
  • Supportive Sleep Environment: Ensuring a comfortable and supportive sleep environment is essential. Use pillows to maintain proper spinal alignment and consider sleeping on your side with a pillow between your knees to reduce strain on the upper back.
  • Relaxation Techniques: Engaging in activities that promote relaxation, such as reading, listening to calming music, or practicing mindfulness, can help reduce stress and promote a sense of well-being.

Exercises to Relieve Upper Back Pain During Your Period

Some gentle exercises can help alleviate muscle tension, improve blood circulation, and promote relaxation, making your period more manageable. Here are some effective exercises to consider:

Neck Stretches

Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 15-20 seconds and then switch sides. You can also perform slow and controlled head circles to release tension in the neck and upper back.

Shoulder Rolls

Roll your shoulders forward in a circular motion, then reverse the direction. This exercise helps relax the muscles in your upper back and shoulders.

Seated Twists

Sit on the edge of a chair with your feet flat on the floor. Twist your upper body to one side, holding onto the back of the chair for support. Hold for a few breaths and then switch sides. This exercise helps improve spinal flexibility and reduces stiffness.

Cat-Cow StretchExercises to Relieve Upper Back Pain During Your Period

Start on your hands and knees, and alternate between arching your back (cow pose) and rounding it (cat pose). This dynamic stretch promotes spinal mobility and can alleviate tension in the upper back.

Child’s Pose

From a kneeling position, sit back on your heels and stretch your arms forward on the floor. Allow your forehead to rest on the ground. This gentle stretch helps relax the muscles of the upper back and shoulders.

Thread the Needle

Begin on all fours and thread one arm under the opposite arm, reaching towards the opposite side. Hold for a few breaths and then switch sides. This stretch targets the muscles between the shoulder blades.

Supported Bridge Pose

Lie on your back with your knees bent and feet flat on the floor. Lift your hips, placing a yoga block or cushion under your sacrum for support. This pose helps open up the chest and stretch the upper back.

Wall Angels

Stand with your back against a wall and your arms bent at 90-degree angles, palms facing forward. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall. Lower them back down while maintaining contact. This exercise improves shoulder mobility and upper back posture.

Breathing Exercises

Deep breathing can help relax your muscles and reduce stress. Inhale deeply through your nose, expand your belly, and then exhale slowly through your mouth. Focus on the rhythm of your breath to promote relaxation.

When to Seek Medical AdviceWhen to Seek Medical Advice

While mild discomfort is common, certain signs and symptoms may indicate the need for a professional evaluation. It’s important to listen to your body and prioritize your health. Consider seeking medical advice if

  • Severe or Persistent Pain: If your upper back pain is severe, intense, or doesn’t improve with self-care measures, it’s a good idea to consult a healthcare provider. Persistent pain may indicate an underlying issue that requires medical attention.
  • Fever or Infection: If you experience fever, chills, or signs of infection, it’s important to seek medical care promptly. Infections can sometimes lead to referred pain in the upper back.
  • Loss of Function or Mobility: If you have difficulty moving your arms, shoulders, or upper back, or if you notice a loss of strength, it’s advisable to consult a healthcare professional.
  • History of Injury: If you have a history of trauma, injury, or recent accidents involving your upper back, seeking medical attention can help rule out fractures or other structural issues.
  • Medical Conditions: If you have pre-existing medical conditions such as osteoporosis, arthritis, or spinal disorders, it’s wise to consult your healthcare provider to ensure that your upper back pain is not exacerbating these conditions.
  • Unexplained Symptoms: If your upper back pain is accompanied by unexplained weight loss, changes in bowel or bladder function, or other unusual symptoms, it’s important to get medical guidance.
  • Worsening Symptoms: If your symptoms are getting progressively worse despite self-care efforts, consulting a healthcare professional is recommended.
  • Personal Concerns: If you have any concerns about your upper back pain, or if the pain is significantly impacting your quality of life or daily activities, don’t hesitate to reach out to a medical provider.

Seeking medical advice can help ensure that you receive proper evaluation, diagnosis, and appropriate treatment if needed.


Remember, your body’s communication is a valuable guide. By being attentive to the signals your body sends and prioritizing your health, you can navigate this challenge effectively.  If your upper back pain becomes severe, and persistent, or is accompanied by concerning symptoms such as radiating pain, loss of function, or fever, it’s time to seek medical advice. Professionals are equipped to provide accurate assessments and tailor recommendations to your individual needs.

Your health and comfort matter. Seeking medical advice when necessary empowers you to make informed decisions and receive appropriate care.

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