the benefits of chirpractic care

If you experience severe lower back pain before your menstruation comes on, you need pain relief tips now. Although most women experience cramps and back pain when their periods come on, a number of women develop lower back pain several days before they menstruate. The pain develops from changes in your hormones, fluid buildup or fibroids. Sometimes, the discomfort shows up when you have excessive tension in your hips and calves. Pain relievers, such as ibuprofen and aspirin, may not always make you feel better. You can alleviate your discomfort naturally by stretching your hips.

Why Should You Stretch Your Hips?

Your hips connect directly with your pelvis and lower back through two large bands of muscle tissues called the iliotibial tract and the sartorius muscle. Although the muscles create movement in your thighs, they also help control movement and flexibility in your hips and support the muscle of your pelvis and lower back.

You can create too much tension in your hip muscles when you overwork them during exercise, sit too long in an uncomfortable chair, or even lie on one side throughout the night. The tension later spreads to your lower back and pelvis. Because premenstrual and menstrual cramps develop when your uterus contracts and relaxes, the tension created by your hips can make the pain feel worse. 

How Do You Stretch Your Hips?

Stretching out your hip muscles releases the tension in them and helps relax the muscles of your lower back and pelvis. To do so, follow the tips below:

1. Place a thick exercise mat out on the floor, then lie flat on your back.
2. Stretch both legs out with your knees slightly bent. Bending your knees takes pressure off your back.
3. Place both arms out to your side.
4. Inhale slowly as you gently tighten your core muscles to help you get through the exercise. Always to remember to inhale and exhale slowly throughout the exercise to keep your muscles well-oxygenated and relaxed.
5. Raise your left leg 4-5 inches off the floor, then slowly pull your knee into your chest. Try to keep your right leg down and as still as possible. 
6. Place your hands just below your knee, then clasp the fingers of both hands together. 
7. Hold the position for five seconds, then slowly lower your leg to the floor. 
8. Inhale and exhale slowly for three seconds, then repeat steps 4-7 with your right leg.
9. Repeat the exercise on each leg for 10 minutes.

After the exercises, the muscles in your hips, lower back and pelvis should feel warm and tingly as fresh blood flows to them. If you still feel some pain and cramps, there's one more thing you can do. You can massage your calves with vitamin E oil.

Why Should You Massage Your Calves With Vitamin E?

Your calves can develop tension from standing on your feet too long or wearing high-heeled shoes. As with your hips, the tension can spread up your legs and into your lower back. You may feel pain in your pelvis as it radiates throughout your lower body. Massaging your calves with vitamin E helps oxygenated blood circulate to the muscles. 

Vitamin E has a soft texture that helps your fingers and hands glide over your skin. The oil also warms easily, which is one of the ways to ease muscle cramps. To use your vitamin E effectively, follow the tips below:

1. Pour 1/2 capful of vitamin E oil into the palm of your hand.
2. Place the oil on your calf, then gently move your hand in medium-sized circles for three minutes. You want to cover as much muscle tissue as you can.
3. Repeat steps 1-2 with your other leg.

Your calves will relax as the tension leaves your muscles. You can perform the massage every night before and during your period for the best results.

If you need more information on lower back pain treatment and dealing with premenstrual cramps, consult with a chiropractor in your area.