Why Back Pain Gets Worse Around Your Period — And Why Resting Isn't Always the Answer
If your back pain seems to flare up just before or during your period, you’re not imagining it — and you’re definitely not alone.
Lots of women notice that their usual niggles become more noticeable around this time of the month. Or worse, pain shows up out of nowhere, even when they haven’t changed a thing. So what’s actually going on?
Let’s break it down — and bust a few myths along the way.
What’s actually happening?
Your menstrual cycle isn’t just about bleeding and bloating. Hormones like oestrogen and progesterone shift throughout the month — and that affects everything from pain sensitivity to ligament laxity to muscle coordination.
In the week leading up to your period (called the luteal phase), oestrogen drops and progesterone rises. This combo can:
Increase inflammation
Lower your pain threshold
Alter your body’s natural pain processing
Make your joints feel more “unstable” or unsupported
Research has shown that women report more musculoskeletal pain just before and during menstruation — especially lower back and pelvic pain.
(Arezou et al., 2011, Journal of Bodywork & Movement Therapies)
But here’s something most people don’t talk about: Bracing changes too.
Your ability to engage your core and stabilise your spine can actually be impacted by hormonal fluctuations.
Why?
Cramping and bloating can make it harder (and less comfortable) to activate your abdominal muscles properly.
Hormonal shifts can mess with your brain’s ability to “recruit” deep stabilisers like your transverse abdominis and pelvic floor.
Ligaments can become slightly more lax — making the pelvis and lower back feel more vulnerable.
So when you’re squatting, lifting, or even just doing daily stuff, your body might not feel as stable — and that can lead to more tension, compensation, and pain.
Should you just rest?
Short answer: Nope.
Long answer: You might need to tweak what you do — but movement is often part of the solution, not the problem.
Exercise (when done mindfully) can actually:
Improve blood flow
Ease cramping
Reduce stress
Release endorphins (your natural painkillers)
Support core + pelvic control
In fact, a 2008 study published in the British Journal of Sports Medicine showed that women who exercised during their periods experienced less pain than those who didn’t.
(Daley, 2008, BJSM)
So what should you do?
It’s not about pushing through blindly — but it’s also not about sitting out the whole week. The key? Adjusting the dose.
If you’re feeling a bit flat or crampy:
Drop the weight
Slow the tempo
Go for a walk, do mobility work, or try breathing-based core exercises
Focus on glute and deep core activation
If you’re feeling good?
👉 Train like normal.
You don’t have to default to yoga just because TikTok said you “shouldn’t lift on your period.” 🙄
If you’ve got energy and your symptoms are minimal, there’s no reason you can’t hit a solid strength session or go for a decent run.
Final Thoughts
Your body isn’t broken because you feel different during your cycle. You’re not weak for needing to adjust things, and you’re not reckless for keeping your routine going if you feel good.
The real flex is understanding your body — and working with it, not against it.
Need help navigating pain that flares up around your cycle?
That’s what we do at The Recovery Project.
We help women build strength, stay active, and manage pain through every phase of the month.
📍 Based in Cromwell
📩 DM us or book online — we’d love to help.
