If you suffer from severe menstrual cramps with back pain and don't have a medical condition that affects your periods, change the way you exercise and see a chiropractor for care. Sometimes, the way you perform repetitive exercises, such as back presses and crunches, places too much stress on the muscles of your pelvic region and lower back. The pain and discomfort of your regular period increases once it comes on. There are things you can do to ease the pain in your back and pelvis, including these below.
Check Your Form During Weight Training and Lunges
Performing the exercises repeatedly without breaks or completing multiple sets in a short time period exhausts the muscles that support your core, which includes your abdominal muscles, back muscles and pelvis. Your periods may be painful because the muscles are sore, strained and overused.
One of the most important body forms to use during weight training and lunges is to tighten your abdominal muscles, relax your shoulders and bend your knees. You prevent stress in your core when you use the correct body form.
When you perform the moves too much, you lose the correct form and weaken your core. Your upper body eventually leans forward, your shoulders hunch over, and your knees straighten out during the exercises.
Instead of overtaxing your body during weight training or lunges by performing multiple back-to-back sets, take a short 30- to 60-second rest between sets. The breaks give your hip, back and pelvic muscles time to recover.
Also, cut your repetitions in half. For example, instead of repeating 10 back presses, only do five and take 5-second rest periods between sets. Switch to lighter weights during exercise and still achieve the results you want. Sometimes, heavier weights challenge the muscles in your body too much.
No matter how you decide to rest between sets, it's important that you listen to your body and choose a time that works best for you. Over time, you experience fewer monthly cramps, as well as back pain because your core muscles are stronger and less stressed.
See Your Chiropractor for Back, Neck and Pelvic Care
Changing the way you exercise isn't the only way to overcome cramps and back pain. Seeing a chiropractor for back adjustments, range-of-motion care and other helpful treatments help reduce your monthly discomfort. The treatments relax and strengthen your core muscles.
A chiropractor may also find problems in your core muscles your regular doctor missed. For instance, you could have endometriosis that spread to the tissues of your abdomen and back. If the chiropractor does find issues, they'll provide the right treatment plan for you and work with your regular doctor to improve your health.
If you have questions about your pain and want solutions, keep the exercise tips mentioned above in mind. In addition, schedule an appointment with a chiropractor, like those at Stroud Chiropractic Clinic, for a body assessment and possible care.