Every month, does the lower back pain always make you uncomfortable? Don't worry, today I'm sharing a gentle hormone tip. You don't need to take medicine, and you can do it at home. This method is a warming technique that many girls have tried, simple and comfortable, especially suitable for girls who feel cold in the lower body during menstruation and have lower back aches.
Why does menstrual period cause lower back pain?
During the menstrual period, the body's hormones (such as estrogen and progesterone) fluctuate, and the uterus contracts to expel the endometrium. Combined with tension in the abdominal and lower back muscles, this can easily lead to lower back pain. According to traditional Chinese medicine, this is caused by "cold in the womb" or "insufficient blood and qi" - cold causes blood circulation to slow down, and insufficient blood supply to the lower back leads to soreness and swelling. This small technique helps warm the body, balance yin and yang, and nourish qi and blood, helping hormones become more balanced.
A super simple technique: Heat therapy on the lower back + diaphragmatic breathing
You just need a hot water bag (or a heating pad, red bean heat pack), and deep breathing. This method is suitable for all girls with lower back pain during their period, especially those who feel "cold in the womb" (cold hands and feet, sensitivity to cold, blood clots in menstrual flow).
How to do it? Three steps to learn easily
- Step 1: Prepare the heat therapy tool. Fill the hot water bag with hot water (not too hot, wrap it with a towel), or stick the heating pad on the outside of your clothes. If you have a red bean bag, microwave it for one minute.
- Step 2: Lie down and start the heat therapy. Lie flat on a bed or sofa, place the hot water bag on the most painful part of your lower back, and put another one on your lower abdomen (below the navel). This way, both the uterus and lower back can be warmed up, promoting blood circulation in the pelvic area.
- Step 3: Combine with diaphragmatic breathing. Close your eyes, breathe in slowly, feeling your stomach expand; then exhale slowly, pulling your stomach in. The breathing should be deep, slow, and long. Do this for 15-20 minutes each time, twice a day, morning and evening. During the process, you can listen to some soft music, or just focus on feeling the warmth spreading through your body.
Why is it effective?
Heat therapy directly helps the uterus and lower back "expel cold" - TCM says "warming the womb and dispelling cold." Once the cold is gone, blood circulation improves, and lower back pain naturally decreases. Diaphragmatic breathing can relax nerves, reduce stress hormones (cortisol), allowing the body to enter a "rest mode," while also promoting pelvic blood circulation, helping the uterine lining shed smoothly, indirectly balancing estrogen and progesterone. In short, combining heat and breathing is like giving your body a gentle internal massage, which not only soothes the liver and regulates qi but also strengthens the foundation and nourishes yin.
Summary
No need to endure lower back pain during your period. Next time you feel uncomfortable, try this simple heat therapy and breathing technique to warm your abdomen and lower back, and easily get through those days. Remember, your body needs your gentle care. The more relaxed you are, the better your hormones will get along with you.
Disclaimer: This article shares a mild self-care method and cannot replace medical diagnosis or treatment. If you have severe lower back pain, abnormal pain, or other diseases, please consult a professional doctor. Everyone has different constitutions, and if you feel uncomfortable, stop immediately.