# Posture, back pain and your period

> Why your lower back aches, and what helps

Category: Movement & sleep · 2 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/movement-sleep/posture-back-pain

## Quick answer

- Period pain often spreads to the lower back.
- Staying active and using heat help most back pain.
- Numbness around your genitals or bottom, or loss of bladder or bowel control, needs 999.

[Period pain](https://splash.care/learn/period-care/cramp-relief) does not always stay in your tummy. The NHS says cramps can spread to your back and thighs. Add long hours at a desk or on your phone, and your back can end up grumbling all month.

## What helps

- Keep moving. The NHS says staying active and carrying on with daily activities helps back pain recover, and not staying in bed for long periods.
- Use heat on your lower back. The NHS says a heat pack or hot water bottle wrapped in a tea towel can relieve muscle spasms.
- Try gentle back stretches. The NHS has specific exercises for back pain. Stop if the pain gets worse.
- Get up from your desk regularly and set your screen at eye level.
- Anti-inflammatory painkillers like ibuprofen may help if they suit you. The NHS says paracetamol on its own is not recommended for back pain. Ask a pharmacist if unsure.

**Myth:** There is one perfect posture you must hold all day.

**Fact:** Your back loves variety. Changing position often is more helpful than holding any single "perfect" posture.

> **Splash says:** every hour, stand, roll your shoulders back and take three slow breaths. Tiny reset, big difference.

### When to see a doctor

See a GP if back pain does not improve after a few weeks, stops your daily activities, or worries you. Ask for an urgent appointment or call NHS 111 if the pain is severe and came on suddenly, is getting worse quickly, or comes with feeling hot, shivery or unwell. Call 999 or go to A&E if you have numbness or loss of feeling around your genitals or bottom, changes in your bladder or bowels (like difficulty peeing or peeing or pooing yourself), pain, tingling or weakness in both legs, or chest pain.

## Sources

1. [NHS: Back pain](https://www.nhs.uk/conditions/back-pain/)
2. [NHS: Period pain](https://www.nhs.uk/symptoms/period-pain/)

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).