Content

• Steps
• Warning

Many women experience menstrual periods, or cramps, when they get to menstruation. A cramp occurs when your uterus contracts and hits nearby blood vessels and your muscles for a moment when you lose oxygen. Cramps can also occur when the hormone prostaglandin is released. Intensive back pain during menstruation is a common experience for women, although they will no longer be apparent in old age or even after pregnancy. There are many different ways to reduce your periods.

Steps

Method 1 of 3: Stretch and Massage Your Back Muscles

1. 

   Go for a walk. Strolling not only helps to stretch the muscles through movement and relaxes you, but it can also help relieve the pain of cramps. Make sure that you are walking gently so that the muscles are not tighter.
   • Only walk when you can and don't force yourself. You should only be able to walk after doing a gentle warm-up.
   • Gentle walking will help stretch the muscles. Gloves gently and take long steps for maximum stretch.

2. 

   
   
   Do some gentle yoga moves. Gentle yoga will help stretch the contracting back muscles and make you more relaxed. Spending time in the dog face for ten breaths will also reduce the pain of cramping.
   • Try gentle yoga poses to stretch and relax. Forms such as restorative yoga or meditation yoga will help relax and heal the muscles, while also relaxing the body.
   • If you don't have time for a full yoga workout, do the dog face down for 10 deep breaths. Adho mukha savasana, the Sanskrit name for the face down dog pose, is an important cornerstone of yoga, helping to relax tense muscles and relax your mind.
   • Talk to your doctor before doing yoga to make sure you are healthy enough for this exercise.

3. 

   
   
   Practice deep breathing. Deep breathing, sometimes called pranayama, energizes you, dissolving the tension in the back muscles and uterus. Focusing on your breathing will help you deal with the symptoms of menstrual cramps quickly and effectively.
   • Taking a deep breath will help your body circulate oxygen to all organs, reducing pain from cramps or back pain. Breathe in and out deeply and evenly through your nose. For example, you would inhale for 4 beats, hold 2 breaths, and fully exhale for four beats. You can change the number of beats depending on your ability.
   • You want to benefit most from deep breathing, so sit up straight, push your shoulders back, and don't let your body roll. Breathe slowly and evenly by concentrating on the stomach area, pulling in the abdomen to expand the lungs and ribs.

4. 

   
   
   Back stretching. When you have back pain, relax the muscles in your lower back. There are different ways to stretch, they will help relieve cramps and pain.
   • Lie flat on the ground and bend your knees toward your chest to stretch your lower back muscles.
   • If you can't lie down, there are other stretches to relieve lower back pain by bending over and touching your toes.
   • Don't force yourself to stretch if you can't. It is best to slowly get used to this activity. Only stretch more when the cramps subside.
   • You may want to go for a walk between muscle relaxation minutes to relax.

5. 

   Go to a massage parlor or massage yourself. Cramps bring real physical changes to your back muscles, and massage can eliminate this change to make your muscles more relaxed. A professional massage therapist will feel the cramping or tightness in your muscles and massage them.
   • Several studies have shown that massage therapy relieves tension in the muscles and eases cramps.
   • There are many types of massage available, but the Swedish massage and the intensive massage are effective methods for relieving pain caused by cramps.
   • You can search online for qualified massage therapists or search for them through a doctor's referral.
   • If you can't see a professional massage therapist, give yourself a massage.

6. 

   Consider acupuncture or acupressure. Many studies have shown that acupuncture or acupressure will ease menstrual periods. Schedule acupuncture or acupressure with a certified professional to relieve menstrual back pain.
   • Acupressure will help increase blood flow to your back and uterus to ease the pain of cramps.
   • Acupressure or acupuncture helps to balance hormone regulators in the brain, in order to ease the pain associated with menstruation.
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Method 2 of 3: Using Other Home Treatments

1. 

   Heat therapy for cramps and muscle pain. Applying heat to tense muscles relaxes these contracting muscles, while also relieving pain. There are a variety of thermal therapy options, including thermos plates, thermostats to hot water bottles, all of which help to ease the discomfort in you.
   • Take a full bottle of hot water or a heating pad and place it on your back.
   • An over-the-counter hot strip or heating pad will minimize stress and help relax contracting muscles. You can buy these at most pharmacies.

2. 

   Soak a hot tub. Soak in a hot tub when you have back pain. The hot water will soothe cramps and tight muscles. At the same time, hot water will relieve stress and help you relax.
   • Make sure the bath water is at a temperature between 36 and 40 degrees C to avoid skin burns. Check the temperature with a thermometer.
   • The whirlpool will help relieve tension as the currents massage your back muscles.
   • Epsom bath salts can also provide pain relief and pain relief.
   • If you do not have a bathtub, consider using a shower or sauna.

3. 

   Make sure your body is hydrated. Studies have not yet mentioned a relationship between dehydration and stress, but there is some evidence that dehydration may be part of the cause of cramps. Drinking enough water during the day will help you avoid spasms and tightness in the back area.
   • You only need water to keep your body hydrated. If you want something different with a hint of flavor, try a sports drink or juice. Just make sure you use them with water throughout the day.
   • There is some evidence that tea, especially tea made from red raspberry leaves, will help relieve cramps.

4. 

   Eat enough nutrients. Many medical studies have linked low potassium, calcium and magnesium intake with cramps. Having enough of the above nutrients in the diet will prevent back cramps.
   • Fruits like bananas or oranges are good sources of potassium.
   • You can find magnesium in brown rice, almonds, and avocados.
   • Dairy foods like yogurt and cheese, and dark green vegetables like spinach are good sources of calcium.

5. 

   Avoid caffeine, alcohol, and tobacco. Reduce the amount of caffeine you are currently using and stay away from alcohol and cigarettes if possible. The three products mentioned above all constrict blood vessels and restricting their use will relieve cramps and back pain.
   • Reduce the amount of caffeinated coffee and tea as much as possible.
   • You should also reduce your intake of caffeinated foods, such as chocolate.
   • If possible, don't drink alcohol during your period. They constrict your blood vessels, dehydrate you, and generally make you feel worse.
   • Avoid tobacco if possible. If you can't quit, try chewing nicotine gum or using an e-cigarette to reduce the amount of tobacco you absorb.

6. 

   Create a comfortable sleeping space. Sleeping in a few priests and on a bed with tight-fitting blankets will increase the frequency of cramps and make back pain worse. Lose blankets and sheets a little wider and lie on your side while sleeping to minimize back pain and cramps.
   • Consider not sleeping on too flat sheets, and your movements will be constrained.
   • The best position to minimize the risk of cramps or back pain is to sleep on your side with your knees slightly bent.
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Method 3 of 3: Using Medical Therapy

1. 

   Take pain relievers. If the pain persists or if other measures do not relieve your back pain, buy an over-the-counter medicine. However, if you continue to feel discomfort, consult your doctor.
   • Use ibuprofen or a TCVKS (Nonsteroidal Anti-Inflammatory Drug - NSAID) to ease back pain.
   • Pain relievers are also good for other symptoms of epilepsy, such as headaches.

2. 

   Please prescribe birth control pills. Because birth control pills contain hormones and regulate a woman's menstrual cycle, using birth control pills can ease the pain associated with menstruation. Talk to your doctor about medication, as it can help ease your back pain.
   • Not taking a placebo, or not taking medications, can also control back pain.
   • You need a prescription to buy a variety of birth control pills, so you'll need to schedule an appointment with your doctor to discuss drug options.

3. 

   Stay away from Ky ninh. Many sources of information suggest using quinine to treat cramps or pain. However, medical experts all think that quinine is very dangerous and can cause many health problems such as arrhythmia, vomiting, headache and ringing in the ears. advertisement

Warning

• Get medical treatment if your back pain continues after your period. In rare cases, conditions such as endometriosis, uterine fibroids, and pelvic inflammation will cause back pain similar to menstrual cramps and get worse with period.