Why stretching helps

Menstrual cramps and hormonal changes can lead to lower back discomfort, stiffness, and muscle tension. Sitting for long periods can worsen the pain by tightening the hips and reducing circulation to the lower back.

Stretching helps relieve muscle tightness, improve blood flow, and support spinal mobility, essential for easing back pain during menstruation. These three seated stretches target the lower back, hips, and pelvis for maximum relief.

Standing cat-cow. Mobilise the spine and ease lower back stiffness

Why it is helpful

Menstrual pain can cause muscle tightness and stiffness in the lower back and pelvis. The standing cat-cow stretch gently mobilises the spine, improves circulation, and relieves tension, promoting relaxation and movement.

How to perform

1. Stand tall with your feet hip-width apart and hands resting on your thighs.
2. Inhale, arch your back, lifting your chest and tilting your pelvis forward (cow pose).
3. Exhale, round your spine, tucking your chin toward your chest and tilting your pelvis back (cat pose).
4. Repeat this motion eight to ten times, moving with your breath.

Tip. Focus on slow, controlled movements to gently stretch the lower back and release tension.

Benefits

• Loosens the lower back and improves spinal mobility.
• Increases circulation to the pelvic area, which may help relieve cramping.
• Encourages deep breathing for relaxation.

Seated figure-four stretch. Release hip and lower back tightness

Why it is helpful

Hormonal changes during menstruation can tighten the hip flexors and glutes, leading to increased strain on the lower back. The seated figure-four stretch loosens the hips and relieves pressure on the lower back.

How to perform

1. Sit tall with both feet flat on the floor.
2. Cross your right ankle over your left knee, forming a "figure four" shape.
3. Keep your back straight and gently press your right knee downward to deepen the stretch.
4. Hold for twenty to thirty seconds, breathing deeply.
5. Switch sides and repeat.

Tip. To intensify the stretch, lean forward slightly while keeping your spine straight.

Benefits

• Reduces lower back strain by improving hip flexibility.
• Helps relieve tension from prolonged sitting.
• Improves circulation to the lower body.

Seated spinal twist. Reduce back stiffness and improve mobility

Why it is helpful

Lower back tension can worsen during menstruation, making movement feel restricted. A gentle seated spinal twist relieves tightness, improves spinal mobility, and enhances circulation, which can help ease discomfort.

How to perform

1. Sit tall with both feet flat on the floor.
2. Place your right elbow on the outside of your left knee and your left hand on your waist.
3. Inhale deeply, then slowly twist your torso to the left, looking over your left shoulder.
4. Hold for fifteen to twenty seconds, breathing deeply.
5. Return to centre and repeat on the other side.

Tip. Keep the movement gentle and controlled. Avoid forcing the twist.

Benefits

• Loosens a stiff lower back and improves spinal flexibility.
• Relieves tension in the lower back and hips.
• Encourages better circulation, which may help reduce cramping.

How to use these stretches for menstrual back pain relief

• Seated figure-four stretch. Hold for twenty to thirty seconds per side.
• Seated spinal twist. Hold for fifteen to twenty seconds per side.
• Standing cat-cow. Eight to ten slow reps.

Performing these stretches throughout the day can help reduce tension, improve flexibility, and ease back pain. Gentle movement encourages better circulation and relaxation, helping you feel more comfortable during your cycle.

‍