backpainIf you’re bothered by back aches before your period, you’re not alone.

Premenstrual lower back pain is a common complaint and usually occurs due to contractions triggered by hormone-like chemicals called prostaglandins.

While the pain can be treated with ibuprofen (such as Advil or Motrin), if you want a medication-free option, a new study in the Journal of Chiropractic Medicine reveals you can reduce premenstrual back pain with simple lumbar stabilization exercises–movements designed to strengthen muscles that support the spine.

Women in this study who did 10 repetitions of these exercises three times per day for three months experienced a significant reduction in premenstrual back pain, felt more mobile and became less afraid to move (lest they worsen the pain) than those who didn’t try the exercises.

You can watch an easy-to-follow video tutorial of lumbar stabilization exercises here.

Note: Is your back pain severe month after month or has it gotten severe out of the blue? This could be a sign of a medical condition that needs to be treated by a doctor, such as endometriosis or a cyst, so make an appointment to discuss this with your health care provider.