Lower Back Pain during Periods

These Vitamins May Relieve Lower Back Pain during Periods | Menstrual Back Pain

One of the most common problem that I face during periods is Lower Back Pain. I cannot even work continuously sitting at a place for more than 1 hour. All I want to do is just crawl into my bed and never come out during this time of the month. Lower Back Pain during Periods is totally common.

It’s caused by contractions in the uterus, which radiate through the web of nerves within your pelvic region. As your body contracts to rid itself of the uterine lining, it can sometimes press on blood vessels in the area, limiting or cutting off the supply of oxygen to the nearby muscles

Although there are Lot of prescriptive medicines and drugs to relieve Lower back pain during periods, they are not as safe as you think. They may cause long term side effects and your body will also be habituated to the drug which causes chronic Lower back pain for years to come.

One can easily Relieve Lower Back pain during periods by reconstructing one’s diet to include some of the vitamins and minerals that are deficient in the body.

Some of the vitamins and minerals that May Relieve Lower Back Pain during Periods..

These vitamins should be included in your daily diet through natural Food sources. Eventually, the deficiencies if any will be addressed with your daily vitamin intake and will slowly reduce and relieve your Period cramps.

Vitamin deficiencies are one of the causes of menstrual back pain. You’ll have to try it to find out if it works for you

Vitamin D

Vitamin D supplementation may be a useful and inexpensive strategy to reduce menstrual cramps, according to a new study. Vitamin D has received much attention in the past few years regarding its role in calcium balance, bone health and immune function. Vitamin D can also reduce the expression of the inflammatory compound cyclooxygenase-2 and can therefore regulate prostaglandin production, exerting anti-inflammatory effects in the body and endometrium.

Sources of Vitamin D:

To get vitamin D from food, fish is a good option. Three ounces of cooked salmon has more than 450 international units (IU).

Foods that provide vitamin D include:

  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereal.
  • Cheese
  • Egg yolks



Calcium is one of the essential minerals in humans. Although it is most commonly known as the mineral required for healthy bones, calcium has a lot more roles in the body. Among all the supplements used to treat PMS, calcium has the strongest evidence to back its benefits. It relieves Lower back pain during periods .

Studies show that calcium levels fluctuate in women according to the cyclic nature of their menstrual cycles. Serum calcium level is at its lowest during the luteal phase of the cycle.

Although milk is the traditional dietary source of calcium, the mineral can also be found abundantly in other foods including vegetables, nuts, seeds, beans and fortified foods.

Sources of Vitamin C:

  • Cheese
  • Milk
  • Hazelnut
  • Almonds
  • Plain yogurt
  • Brown sugar
  • Citrus Fruits like Lemon, oranges and berries.
  • White rice



Phosphorus is very common in the body, found in the bones, teeth, DNA and body fluids, and happens to be a vital mineral required for life.

Sources of Vitamin Phosphorus:

  • Sunflower seeds, Hemp seed sand Chia Seeds
  • Cheese
  • Egg Yolk
  • Fish and Sea Food



For women, magnesium plays an important role in reproductive health. High doses of magnesium are traditionally used to treat eclamptic seizures that may occur late in pregnancy and during labor. The University of Maryland Medical Center advocates taking 360 mg of potassium daily for three days, beginning with the day before the onset of menstruation, to alleviate dysmenorrhea (chronic Period cramps)

Sources of Vitamin Magnesium :

  • Whole Wheat. Most whole grains are a good source of magnesium,
  • Spinach. Dark, leafy greens are rich with nutrients, and spinach is no exception. …
  • Quinoa
  • Almonds
  • Cashews
  • Black Beans
  • Peanuts


Vitamin B Complex

You might not immediately think of vitamin B complex for menstrual back pain, but it helps significantly. Vitamin deficiencies are one of the causes of menstrual back pain. You’ll have to try it to find out if it works for you. All the B vitamins work together but some of them are quite specific for spinal health.

Sources of  Vitamin B Complex:

  • Eggs, dark green vegetables, fish, grains, lean meat, mushrooms ( B2)
  • Sunflower seeds, tuna, poultry, potato, cottage cheese, liver (B3)
  • Organ meats, avocados, broccoli, mushrooms( B5)
  • Green beans, whole grains, spinach, fish, bananas( B6)


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