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Monday, March 27, 2023

5 Exercises to Ease Back Pain in Women

What causes back pain in women? If you are not taking care of your back, it can get worse. When you neglect the muscles in your back, they become tight and tend to pull on nearby nerves. The result is a dull pain in your lower back or between your shoulder blades. It doesn’t have to be this way! These 5 exercises will help ease your pain and can even prevent a bad situation from getting worse.

First, let’s take a look at why back pain in women happens.

What Causes Back Pain in Women?

What Causes Back Pain in Women

It is important to know the cause of your back pain in order to know how to treat it. Women can experience back pain for different reasons including hormonal changes, pregnancy, age, and weight changes. Knowing what causes your back pain is important since there are many treatments available that will help you feel better depending on the underlying cause.

Here are the main causes of back pain in women:

  • Premenstrual dysmorphic disorder (PMDD)

Premenstrual dysmorphic disorder, also known as PMDD is a mood disorder related to the hormonal cycle, which affects women only. The symptoms of this disorder affect a woman’s mood and behavior, including depression, anxiety, and feelings of anger. These symptoms may be present during the week before menstruation. There is no cure for PMDD, but there are treatment options that can help you manage the symptoms.

  • The hormonal change caused by pregnancy

Changes in your hormone levels can cause back pain during pregnancy. Changes in your hormone levels may also cause muscle fatigue and weakness. Pregnancy back pain usually goes away after childbirth since it is caused by hormonal changes which are resolved after delivery.

  • Some Medications

Some medicines can make your pain worse. If you are taking certain medications, it is important to talk to your doctor about how these medications could affect your pain. Examples of these kinds of medicines are anti-anxiety and antidepressant drugs as well as some types of antibiotics.

  • Back Pain Caused by Injury

Many women have experienced back pain that they blame on an injury. In fact, more women than men experience lower back pain from lifting or lifting heavy objects at work, due to their biological and anatomical differences from men causing musculoskeletal problems in the female body.

Here is how you can avoid back injury from lifting:

Most Important Ways to Avoid Back Injury From Lifting

  • Endometriosis

This is a condition that causes painful growths of the lining of the uterus, called the endometrium. Since endometriosis affects your ovaries and reproductive system, it can cause pelvic pain which may cause back pain.

  • Spinal Stenosis

Spinal stenosis usually affects older adults over the age of 50 as well as those who have undergone surgery on their back or neck. The amount of spinal stenosis caused by these surgeries will depend on what type of surgery you had and how it was performed. The progression of spinal stenosis caused by normal wear and tear can be slowed if you maintain a healthy weight and exercise regularly to stay fit.

You can ease your back pain with a massage gun, check the article below:

Getting Pain-Free With Using A Massage Gun For Lower Back Pain

  • Lack of Back Strength

Exercise affects the entire body and contributes to reducing back pain. In fact, exercising for 15 minutes a day can help those who have chronic lower back pain due to muscle tightness. The easiest and best exercises for the lower back include cycling, swimming, walking, and yoga.

  • Changes in Your Weight

Weight gain or loss can put pressure on your back. If you have experienced significant weight changes, your weight may be affecting your posture and contributing to back pain.

If you have experienced a sudden onset of back pain, consult your doctor to discuss what is causing it. Knowing the cause of your pain will help you decide how best to treat it.

5 Exercises to Ease Back Pain in Women

exercises for back pain in women

1) Seated Twist


This stretch loosens your back to relieve pain and aid healing.

Press your legs together and draw them toward your chest.

Hold for 10 to 20 seconds, releasing legs and then drawing them back toward your chest again, if possible.

2) Sphinx Stretch

The sphinx stretch is a restorative pose that improves flexibility and eases back pain.

Stretch your arms forward, palms on the floor, elbows bent and shoulder blades pulled down.

This helps relieve aches along the tops of your shoulders, upper back, and neck.

One to three minutes per side is good to start with. Gradually increase the time to 10 minutes or more.

3) The Cat-Cow Stretch

The cat-cow stretch is a gentle yoga pose that helps stretch tight muscles and ease back pain.

Hold each side for 10 to 15 seconds, alternating.

4) Seated Forward Fold

Bending forward is a gentle yoga pose that helps in relieving back pain by stretching the muscles of the low back and lengthening the spine.

Sit upright with legs straight and knees together. Bend forward gradually until your chest touches your thighs. Hold for 10 seconds, release, and then repeat 2 to 3 times.

5) Child’s Pose

Child’s pose is one of the best stretches to ease back pain because it helps you relax.

Start on your knees and reach down and forward. Your buttocks should come close to the floor.

Hold for 10 to 30 seconds, releasing legs and then drawing them toward the chest again if possible. Repeat several times.

If you also have a tight upper back, check the article below:

5 Pain-Relief Exercises for a Tight Upper Back


The information you have read in this article may be a little difficult to follow and put into action if you don’t listen to your body. You can take your time working on them and soon they will become second nature to you. Remember that the success of these exercises relies entirely on how well you do them, so be patient with yourself as well as persevere.

With the right help, it is possible to reduce or even eliminate your back pain.

Thank you for reading.

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5 Exercises to Ease Back Pain in Women

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