Most of the time, lower back pain during menstruation is caused by contractions of the uterus and yoga helps to relieve this pain. When the uterus contracts too strongly it can cut off the supply of oxygen to the nearby muscles, which is the reason pain occurs in the abdomen and radiates to the lower back and even to the thighs.
A feminine approach to yoga develops flexibility and fluidity easing the unpleasant physical sensations and reducing lower back pain. In particular, forward bends bring a sense of relieve in your lower back muscles by increasing the blood flow and therefore oxygen and nutrients, to the uterus and ovaries. They also calm the mind and lead your consciousness inward, reducing irritability and relaxing the nervous system.
How to practice
Be patient with yourself and practice regularly so to allow the hamstrings and gluteus to release with the time they need. Relax the abdomen and breath with awareness.
The poses that I suggest in this post, should be practiced when you are bleeding, or the days around your period. However, if the lower back pain and menstrual cramping become worse, stop the practice and pick them up again when your period is over.
Remember to support your head with bolsters and props as you need. Find a comfortable posture that do not strain the lower back or pelvic joints. Sit on a blanket if you prefer. Do not practice forward bends if you have excessive bleeding or herniated disc.
Stay in the pose as long as you can until you feel the benefit. Breath in your pelvis, in your womb and lower back.
Womb Yoga Practice for lower back pain
Paschimottanasana lengthens the spine and stretch the hamstrings. Release the legs towards the floor so to encourage the uterine muscles to relax. Put the bolster horizontally or vertically, use blankets as you need, under your hips and under your head.
Janu Sirsasana helps to reduce soreness and bloating of abdomen and breasts and improves circulation in the pelvis. Use bolster to practice in a passive way. Do not bring your bent leg too much back, even if you are an experienced yogini.
Upavistha Konasana is a very beneficial pose for women. It increases the circulation and relax the pelvic floor. Bend forward as much as it feels ok, tilt the sacrum backward to reduce compression in the abdomen.
Parsva Upavistha Konasana the ideal yoga pose for lower back pain during menstruation. Relax in this pose by supporting your head, releasing the abdomen and breath quietly. Change leg.
Upavistha Konasana with a vertical bolster against the wall is particularly beneficial during menstruation and helps to keep the spine straight.
Adho Mukha Swastikasana reduces fatigues and stiffness in the hips that will lower back pain. Fold forward keeping your sitting bones firmly on the ground. Use blocks or blanket to support your head if you need.
Swastikasana is the auspicious pose. Breath evenly for at least 5 minutes, sending your Prana down to your uterus with every exhalation, allowing your blood to flow out in tranquillity and serenity. Just observe your thoughts, cultivating calmness in your mind and in your womb, your Yoni Shakti. Support your back with a bolster against the wall to keep your spine straight.