Back pain with menstruation or dysmenorrhea is a common experience amongst women and teenage girls. Primary Dysmenorrhea which is pain with no apparent cause, affects three out of four women and adolescent girls, according to Merk Manuals. Whereas menstruation pain from non-life threatening conditions such as uterine fibroids and endometriosis also called Secondary Dysmenorrhea mainly affect women. Dysmenorrhea does not usually indicate a serious medical problem; however, the pain can range from mild to excruciating. Simple back exercises can help alleviate this pain.
Cat/Camel Stretch
Get on your hands and knees on the floor, making sure your hands and shoulder align as well as your knees and hips. For the "cat" portion, start out with your head looking up at the ceiling. Arch your back upward, imitating a cat getting ready to attack. Let your head fall forward between your shoulders. Pull your chest and stomach muscles in tight. Inhale and hold this position for 10 to 15 seconds, release your breath and the position and then relax for three to five seconds.
For the "camel" portion, arch your back downward by stick your chest out and pulling your head back between your shoulder blades facing the ceiling. Exhale and hold this position also for 10 to 15 seconds, release your breath and the position and relax for 3 to 5 seconds. Do at least ten sets of the cat/cow stretch, then sit back on your heels and relax for about 30 seconds. Do as many sets of this exercise as you can tolerate. Do not overexert yourself.
Lower Section/Trunk Rotation
Lie on your back with your knees bent. Rotate your knees to the left side keeping them as close to the floor as possible. Keep the top of your body facing forward and your shoulders touching the floor. Hold this position for 30 to seconds. Slowly rotate your knees to the right side and hold that position for 30 to 60 seconds. Repeat about three or four sets of the lower trunk rotations.
Bring your knees to the center and place your feet on the floor. Lift your knees to your chest and hold them as close to your chest as possible. Hold this position for about 30 to 60 seconds, and then extend your arms and legs so that you are lying flat on your back. Lay in this position for about 30 to 60 seconds.
Lower Section/Trunk Stretch
While laying flat on the floor lift your left leg and your right hand. Bend your left knees and use your right hand to guide your left knee over to the right side while keeping your right leg straight. You will feel the stretch in the lower back, hip and thigh area. Hold this position for 30 to 60 seconds. Return your left knee to the center, unbend it and lay it flat on the floor.
Bend your right knee and use your left hand to guide your right knee over to your left side while keeping your left leg straight. Hold that position for 30 to 60 seconds. Repeat this set about five more times, then lay flat on the floor allowing your body to rest.
Bridging
Lay on your back with feet on the floor and your knees upright. Separate your knees so that they are at a 45 degree angle. Squeeze your stomach muscles and raise your buttocks two to three inches off the floor. Hold this position for about five seconds, place your buttocks back on the floor and relax. Repeat this exercise as much you can tolerate throughout the day.
Considerations
Consult with your doctor before doing strenuous exercises. Use a pillow or any type of exercise cushion under your knees to relieve the stress. You should use an exercise mat since it provides more cushion for your entire body. The exercises can feel good while you are doing them, but it is important not to stay in one position for too long. If at any time you feel pain, stop immediately. If the pain persists, then consult your doctor.
