New Delhi: Menstrual cycles often come with a host of discomforts—cramps, fatigue, bloating, and back pain. While these symptoms are widely recognized, many don’t realize that poor posture can significantly worsen back problems during periods. How you sit, stand, and sleep can help alleviate discomfort or worsen it. Dr Shankar S Biradar, Medical Director in association with Magniflex India, listed the many ways posture can affect back and body pain during periods.
Why Does Back Pain Worsen During Periods?
Hormonal fluctuations, particularly the release of prostaglandins, cause the uterus to contract. These contractions can radiate pain to the lower back and thighs. Additionally, hormonal changes may loosen the ligaments and joints, making the spine more vulnerable to stress. Poor posture increases pressure on the lower back muscles and spinal discs, amplifying period-related pain.
How Bad Posture Aggravates Back Pain?
- Increased Pressure on the Spine: Slouching or sitting in a hunched position puts excess strain on the lumbar region (lower back). This can lead to muscle fatigue, stiffness, and even inflammation, making menstrual back pain feel more severe.
- Weakened Core Muscles: When you sit or stand with poor posture, your core muscles disengage, forcing the lower back to compensate for the lack of support. This imbalance can cause pain, especially during periods when the body is already under stress.
- Restricted Blood Flow: A slouched posture can restrict blood circulation to the lower back and abdominal muscles, making cramps feel more intense. Proper posture ensures adequate oxygen and nutrient supply to these areas, helping to ease discomfort.
- Impact on Spinal Alignment: A misaligned spine can lead to nerve compression, triggering back pain and discomfort. Since menstrual pain already causes tension in the lower body, misalignment due to bad posture can make the pain worse.
Posture Tips to Reduce Back Pain During Periods
- Sit Up Straight: Keep your shoulders relaxed, your back supported, and your feet flat on the floor. Maintain good posture by sitting upright and avoiding prolonged slouching or leg crossing. A lumbar cushion can help maintain your spine’s natural curve.
- Maintain Proper Standing Posture: Distribute your weight evenly across both feet while standing. Avoid leaning to one side or locking your knees, as this can strain your lower back.
- Use Ergonomic Support: If you spend long hours sitting, ensure your chair supports your lower back. Adjust your screen height to prevent forward head posture, which can lead to neck and back tension.
- Sleep in a Supportive Position: Sleeping in the fetal position can relieve pressure from the lower back. If you prefer sleeping on your back, placing a pillow under your knees helps maintain spinal alignment.
- Stretch and Strengthen: Gentle yoga poses like child’s pose, cat-cow stretch, and pelvic tilts can ease tension in the lower back. Strengthening the core and lower back muscles helps maintain good posture even during your period.
Bad posture doesn’t just affect your daily comfort—it can also worsen menstrual back pain. Maintaining proper posture, incorporating regular movement, and using ergonomic support can help reduce discomfort and improve overall well-being. Even small adjustments in posture can make a significant difference in managing period pain, making your cycle a little easier to handle.
Hormonal fluctuations around periods and during them can cause contractions and even changes in the size of the uterus. Know how your posture can make a difference. Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
