What to do if you have low back pain and headache before menstruation

Low back pain and headaches before menstruation can be improved through hot compresses, diet adjustments, moderate exercise, drug relief, and psychological adjustment. These symptoms are often caused by factors such as hormone fluctuations, increased prostaglandin secretion, mental stress, magnesium or calcium deficiency, and premenstrual syndrome.

1. Hot compress

Apply a hot towel at about 40℃ to the waist and back of the neck for 15 minutes each time to help relax muscles and promote local blood circulation. Hot compress can inhibit the stimulation of pain nerves by prostaglandins and relieve referred low back pain caused by uterine contractions. Be careful to avoid scalding the skin, and use it with caution if you have excessive bleeding during menstruation.

2. Adjust your diet

Reduce salt intake one week before menstruation and supplement daily with 300 mg of magnesium such as pumpkin seeds and dark chocolate and 800 mg of calcium such as dairy products and dark green vegetables. Avoiding alcohol, caffeine and high-fat foods, and increasing foods rich in omega-3 fatty acids such as salmon and flax seeds in moderation can reduce inflammation.

3. Moderate exercise

Choose low-intensity exercise such as yoga and walking, 3 times a week, 30 minutes each time. Yoga movements such as cat-cow pose and baby pose can relieve waist tension, and the endorphins produced by exercise can relieve headaches. Avoid strenuous exercise that can cause pelvic congestion and aggravate low back pain.

4. Drug relief

When the pain is severe, you can use non-steroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules, acetaminophen tablets, or gastrodin tablets as directed by your doctor to improve vascular headaches. Chinese patent medicines such as Yuanhu Zhitong Dropping Pills and Dane Fukang Decoction are more effective in treating menstrual pain and should be taken 3 days before menstruation.

5. Psychological adjustment

Relieve anxiety through mindfulness meditation and breathing exercises, and ensure 7 hours of sleep every day. Premenstrual mood swings may aggravate pain sensitivity. It is recommended to record the changes in menstrual cycle symptoms and prepare for them in advance.

Pay attention to keeping your lower back warm every day, avoid sitting for long periods of time or lifting heavy objects, and use ergonomic seats and pillows. Establish a regular work and rest habit, and start supplementing with vitamin B6 and vitamin E two weeks before menstruation, which can regulate neurotransmitter balance. If the pain continues to worsen or is accompanied by symptoms such as fever and vision changes, endometriosis, migraine and other diseases should be promptly investigated.