Introduction
Every month, lower back pain and discomfort quietly come to visit, making it hard to sit or stand comfortably. Don't worry, your body is telling you: you need to take better care of yourself. Today, I share a small movement from traditional Chinese health wisdom that helps relax your waist, warm your uterus, and make your period more comfortable.
5 Small Movements Overview
When experiencing lower back pain during your period, try these gentle stretching movements: supine knee hug, cat-cow pose, butterfly pose, bridge pose, and child's pose. They all promote pelvic circulation and relieve tension. Today, we will focus on the first one — supine knee hug.
Applicable Women's Issues
- Lower back pain and abdominal pressure during menstruation
- Pre-menstrual tension and irritability
- Cold hands and feet, cold body and uterus
- Tiredness caused by insufficient blood and qi
Instructions for Practice
Find a quiet and comfortable place, and lay down a yoga mat or blanket. Follow the steps below slowly:
- Step 1: Lie flat on your back, extend both legs, and place both arms beside your body. Take a deep breath.
- Step 2: Exhale and slowly bend both knees, bringing your thighs close to your abdomen.
- Step 3: Use both hands to wrap around your lower legs (below the knees), gently pulling your knees towards your chest. You should feel a gentle stretch in your lower back and buttocks.
- Step 4: Hold this position and take 5-8 deep breaths. Inhale while feeling your abdomen expand, and exhale while relaxing and sinking down.
- Step 5: Release your hands, slowly return your legs to the ground, rest for a few seconds, and repeat 2-3 times.
Principle of Regulation and Improvement (Traditional Chinese Medicine Gentle Concept)
This simple movement contains the wisdom of warming the uterus, dispelling cold, and nourishing blood and qi. Lower back pain during menstruation often results from cold uterus and blood stasis, leading to poor circulation of blood and qi. The supine knee hug can warm the lower abdomen, promoting blood circulation in the uterine area through gentle compression and stretching, helping to dispel cold and relieve cramps. At the same time, this movement also soothes the liver and regulates qi — when you are stressed or tense, liver qi tends to stagnate, worsening lower back pain. The knee-hugging posture allows your back and waist to naturally relax, balancing yin and yang, and nurturing the root and yin, gradually warming up your body.
Summary
Menstrual discomfort is your body reminding you to slow down. Spend a few minutes each day doing this small movement, the supine knee hug, and pair it with drinking a warm ginger jujube tea, wearing a warm belly band, and keeping yourself warm from the inside out. With consistent practice, you'll find that the lower back pain gradually disappears, and your mood becomes calmer.
Disclaimer
This article only shares gentle self-care methods and does not constitute medical advice. If you experience severe pain or persistent discomfort, please consult a professional doctor promptly. Everyone has different body types; perform the movements within a comfortable range and avoid forcing yourself.