It might be a dull ache low in your pelvis, a heaviness in your buttocks or a pain that seems to spread down the back of your thighs. Around your period, aches in this area are very common, and they can make sitting at your desk or getting through a busy day harder. A few simple steps can help you feel more comfortable.

Why your pelvis and buttocks can ache

Around your period, your body releases prostaglandins, natural chemicals that help the womb contract to shed its lining. These contractions are what cause cramps. The nerves that supply the womb share pathways with nerves that supply the lower back, buttocks and thighs, so the ache can spread into those areas too.

Prostaglandins also make nerves more sensitive, which can make other aches feel stronger. Some people notice their pelvis feels heavy or achy, especially on the first day or two of their period.

This kind of ache is a common part of having periods, and it usually eases as your period goes on.

Using warmth

Heat is one of the simplest ways to ease period-related aches. In one study, continuous gentle heat on the lower tummy eased period cramps about as well as a common pain relief tablet. You could try a heat pack or hot water bottle on your lower tummy, lower back or buttocks. Wearable heat patches can be useful at work.

Getting comfortable when sitting

Sitting for long spells can make a pelvic ache feel heavier. Some things to try:

• Get up and move every half hour or so.
• Use a cushion if your chair feels hard.
• Sit with your weight even on both sides, and your feet flat on the floor.
• Try leaning back slightly in your chair, which can feel easier than sitting upright.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause and move during focused work.

Gentle movement for your pelvis and hips

Gentle movement can help ease a heavy, achy pelvis. Something to try a few times a day:

• On your hands and knees on the floor, slowly round your back up, then let it gently dip down.
• Lying on your back with your knees bent, gently rock both knees from side to side.
• Lying on your back, hug one knee towards your chest, then swap.
• Kneeling, sit back towards your heels with your arms stretched forward, and rest for a few slow breaths.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping active through the month

Research suggests regular exercise can ease period pain. A review of studies found that people who exercised regularly, often three times a week, reported less intense period pain. Walking, swimming, cycling and yoga all count.

Strengthening the muscles around your hips and pelvis helps too. Something to try a few times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Sit to stand. Rise from a chair without using your hands, then lower yourself slowly.

If you would like to follow along, VIDA has short videos of bridges and sit to stands you can use at your own pace. On heavier days, gentle movement still counts.

Easing tension

Pain often makes us brace. When your pelvis aches, you might hold your tummy, clench your buttocks or breathe more shallowly. A few slow breaths, letting your belly soften as you breathe in, can help those muscles relax. This can be especially helpful lying on your back with your knees bent and a heat pack on your tummy.

Noticing your pattern

Your VIDA pain check-in, alongside a period tracker, can help you spot whether your aches follow a pattern through your cycle. Knowing when they tend to peak means you can plan for those days.

If your period pain is severe enough to stop you doing everyday things, it is worth speaking to your GP, as there are effective options that can help.

What to take away

• Period cramps can spread into your lower back, buttocks and thighs.
• Use warmth on your tummy, lower back or buttocks.
• Get up and move regularly if you sit for long spells.
• Try gentle pelvic movements and stretches.
• Stay active through the month, as regular exercise can ease period pain.

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