Menstruation brings with it severe cramps and pain in the back and abdomen. Menstrual pain arises in the body because of the release of prostaglandins chemicals from the tissue lining of the uterus. These chemicals lead to the contraction of the uterus muscles causing pain. These chemicals are also accountable for giving out feelings of nausea, diarrhea and headaches. Back pain during periods can be sometimes acute and other times debilitating which might create a problem in coping up with the day-to-day activities. We’ve curated a list of a few Yoga poses supposed to be fruitful in easing down and calming severe to mild back during periods.
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Child’s Pose
The child pose engages the lower back muscles and soothes the back pain arising during periods. To perform the child pose, one has to just to get into a resting-pose with back in the front and allow the hips to relax and the torso should rest upon the top of the thighs. This pose should be performed while carefully observing the breathing and noticing the body movements.
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Standing Forward Fold
The forward fold pose engages the hamstrings, calves and the back. This pose focuses on the lengthening of the spine and stretching of the hips which helps in easing out the pain in the legs and around the back. This pose helps in keeping the blood circulation moving.
The forward fold can be easily performed in spite of the severity of pain and exhaustion in the body arising due to menstruation. One just has to bend down with knees straight, grab opposite elbows and relax the neck muscles to complete the pose.
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Cat and Cow Pose
The cat and cow poses are fruitful in relaxing the body from menstrual cramps, abdominal pain and back pain. This pose engages the abdominal muscles and the back which allows their stretching and toning and brings flexibility to the body. This pose also helps in creating an emotional balance which gets disturbed due to PMS symptoms.
To begin with the poses, start with a neutral spine position with your back and abs active. Start rounding your spine towards the ceiling and make sure the abs and belly button are engaged. Tuck your chin towards the chest and allow the neck to release — smoothly entering into a cat-like position.
After completing the cat pose, smoothly arch your back with the back being relaxed. Start lifting your head and tailbone towards the sky without putting pressure on the neck — smoothly entering into a cow-like pose. Continue doing the two poses with deep inhaling and exhaling.
All these poses if performed appropriately can strengthen the body and mind. Performing these when on menstruation will help in dealing with the mood swings and strengthen the muscles.
FAQ’s
2. What is the Child’s Pose and why is it good for period back pain?
The Child’s Pose involves kneeling on the mat, sitting back on the heels, and stretching your arms forward with the torso resting on your thighs. According to the SOFY article, this position relaxes the lower back muscles and decreases pain by gently releasing tension in the spine and hips during menstruation.
3. What is the Cat–Cow sequence and how does it help?
The Cat–Cow Pose (also called Marjaryasana–Bitilasana) consists of alternately rounding (Cat) and arching (Cow) your spine while on all fours. SOFY notes this sequence engages both the abdominal and back muscles, increases spinal flexibility and helps relieve menstrual cramps and lower-back pain by supporting pelvic and spinal movement.
4. What does the Standing Forward Fold pose achieve for period discomfort?
In the Standing Forward Fold, one bends forward from the hips, letting the upper body hang while relaxing the neck and arms – as explained by SOFY. This pose stretches the hamstrings, calves, back and hips, improving blood flow to the area and reducing leg and back discomfort that often accompany menstrual pain.
5. Are there any precautions for practising yoga while on your period?
Yes. It’s important to listen to your body and avoid poses that cause discomfort or strain. SOFY doesn’t list inverted heavy back-bends for this context, suggesting gentle, restorative poses instead. If you feel dizzy, very tired, or experience heavy bleeding, modify your practice or rest. Always consult a doctor if pain is severe.
6. How often should I do these yoga poses during my period?
While SOFY doesn’t specify an exact frequency, the recommendation for such pain-relieving yoga suggests doing these gentle stretches daily or several times during the day when you feel discomfort. Short sessions of each pose (5-10 minutes) can help ease back pain and make menstruation more comfortable.
7. Can these yoga poses reduce other menstrual symptoms besides back pain?
Yes. According to SOFY, engaging in poses like the Cat–Cow and Standing Forward Fold not only alleviates back pain but also impacts abdominal muscles, pelvic region and emotional balance. That means they may help ease cramping, mood swings and general discomfort associated with your period.
8. What posture-tips does SOFY give for better effect when doing these poses?
SOFY suggests focusing on your breathing and body awareness while in each pose. For instance, in Child’s Pose you should observe your breath and body movement; in Cat–Cow you should move smoothly with inhale/exhale and maintain a neutral spine at start. These mindful details enhance the effectiveness of the poses.
9. Is it okay to modify these poses if I feel discomfort?
Absolutely. If a pose feels too intense or if your back is particularly sore during your period, you can use props like cushions, blocks or blankets to support the pose. Also, reduce the duration or depth of the pose. The goal is to relieve tension, not to push into pain.
10. When should I avoid yoga or seek medical help for back pain during periods?
If your back pain is severe, persistent, or associated with other alarming symptoms (such as heavy bleeding, fever, or pain radiating down your legs) you should stop the routine and consult a healthcare professional. While yoga can help mild-to-moderate menstrual back pain, it’s not a substitute for medical evaluation when symptoms are serious.