Butt pain during your period: causes, treatments, and pelvic floor exercises that help

You might be perfectly comfortable discussing period symptoms like cramps, bloating, and breast tenderness. But sudden stabs of pain in the anal or rectal area — especially when pooping — is something people tend to keep to themselves. Still, there’s no reason to panic or just quietly put up with it. Butt pain during your period is actually fairly common.

There’s a name for these sudden, brief episodes of anal pain: proctalgia fugax. This sharp, stabbing pain can show up during your period, sometimes when you’re pooping, and usually doesn’t last long. Many people experience this butt pain during their period and, most importantly, there are steps you can take to help ease the pain and discomfort.

Here, learn more about what causes butt pain during your period, and how to prevent and treat it — especially with pelvic floor exercises from Hinge Health physical therapists.

What causes butt pain during your period?

Hormone-like substances — called prostaglandins — play a role in period-related anal pain. During the first part of your menstrual cycle, your body releases hormones that cause the uterus lining to thicken to prepare it for pregnancy. If you don’t get pregnant, the lining breaks down and sheds. That’s your period — and that’s where prostaglandins come in. They trigger muscle contractions in your uterus to help shed the lining, which can cause menstrual cramps. These natural chemicals can also cause the rectum and pelvic floor muscles around the anal canal to contract, which can trigger muscle spasms or cramping near the anus and lead to butt pain. This is why many people notice sharp, stabbing pain with bowel movements during their period, in addition to general pelvic discomfort.

Shifts in these and other hormones before and during your period can also lead to constipation and diarrhea, both of which can contribute to proctalgia fugax.

Symptoms of period-related butt pain

Episodes of butt pain related to your period are usually brief — they can last for a few seconds, or up to 30 minutes in some cases. Other symptoms include:  

• Pain that feels as if it’s coming from inside or near your anus or buttocks

• Severe pain that feels sharp and stabbing (versus dull and achy)

• Pain that starts suddenly and without warning

• Stabbing pain with bowel movements

Symptoms of period-related butt pain are different from levator ani syndrome (LAS). LAS is a chronic condition that causes a dull ache or pressure high in the rectum that can last for hours or even be ongoing — sometimes described as a feeling of “sitting on a ball.” The pain is usually worse when sitting, may radiate to the buttocks or thighs, and often comes with pelvic floor muscle tenderness.

Treatment for butt pain during your period

For most people, period-related butt pain — or stabbing pain when pooping — is brief and doesn’t last very long. Since the pain usually passes fast, knowing it’s typically harmless and nothing serious can be reassuring. But if your symptoms happen often or are getting in the way of your daily life, you can try physical therapy and targeted exercise, staying active, certain medications, inhaled salbutamol, or biofeedback. Here’s more information about these options:

• Try physical therapy and targeted exercise. Physical therapy and gentle, targeted stretches can help relax tense muscles and prevent spasm. “Learning how to relax your pelvic floor can reduce muscle tension and prevent some of that sharp pain that can happen with your period or when pooping,” says Dr. Austin. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. Gentle exercise during your period (when you’re not actively in pain)  — like walking, stretching, or yoga — can support healthy blood flow to the pelvic area, which may help prevent muscle spasms and discomfort. 

• Anal massage. Anal massage may provide some relief for certain people. Gently massaging the muscles around your anus can sometimes help them relax, which might ease discomfort or tension. While there isn’t strong evidence supporting this for brief period-related pain, it’s generally safe to try if you notice it helps you feel more comfortable. 

• Medications. Most people don’t need medication for short, mild episodes, but if you have longer or more frequent pain, options like oral muscle relaxants (such as diazepam) or topical treatments (like nitroglycerine or diltiazem) may sometimes help. Talk with your healthcare provider about options.

• Inhaled salbutamol. Inhaled salbutamol (albuterol) is a treatment option for severe or long-lasting proctalgia fugax episodes. Research shows it can shorten episodes, especially for those who have episodes that last longer than usual. Check with your doctor to see if this treatment could be a good fit for you.

Physical therapy for butt pain during your period

When your pelvic floor muscles and rectum contract as a result of hormone changes during your menstrual cycle, it can trigger muscle spasms or cramping near the anus, causing pain. That’s why pelvic floor physical therapy and exercise can help. “Relaxing pelvic floor muscles when they go into spasm helps reduce symptoms,” says Heidi Austin PT, DPT, a pelvic health physical therapist at Hinge Health. 

Physical therapy exercises can be a key treatment for muscle spasms or cramping that contributes to butt cramps or your butt hurting during your period, focusing on safe movement, targeted exercises, and stretches to help relieve discomfort and support your body. The goal is to relax tense muscles and reduce pain.

A physical therapist (PT) can assess your movement patterns to customize a strengthening and stretching program that’s right for you. They can also suggest ways to modify your everyday activities to minimize symptoms and empower you with tools and tips to help reduce pain. Recommendations may include stretching and deep breathing to relax your pelvic floor, eating more fiber to avoid constipation, using proper toileting techniques (like raising your knees with a small stool during bowel movements), taking over-the-counter pain medications if appropriate, trying a warm bath or compress to soothe muscles, and practicing relaxation techniques or meditation.

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit. Some exercises they may recommend can be found below.

These exercises focus on easing tension and relaxing the muscles around your pelvic floor, anus, and buttocks, which can help prevent and manage cramps and anal pain during your period. Diaphragmatic breathing (or belly breathing) helps calm your nervous system and relax pelvic floor muscles, boosting your body’s natural ability to manage pain. Stretches like child’s pose and happy baby gently lengthen and release tension in the muscles near your anus and along your pelvic floor, while also promoting deep relaxation when combined with slow breathing. Deep squats and knee to chest exercises encourage relaxation and flexibility in this area. Practicing these exercises regularly can help lower your pain levels during your period, reduce anal muscle spasms — including stabbing pain when pooping during your period — and support overall pelvic floor health.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More ways to ease butt pain during your period

Along with pelvic floor physical therapy and exercise, things like eating more fiber, using healthy bathroom habits, taking over-the-counter pain relievers, taking a warm bath, and practicing relaxation techniques can all help ease butt pain during your period.

• Avoid constipation. Eat more fiber-rich foods (fruits, vegetables, and whole-grain breads) and stay hydrated to help keep stool soft and easier to pass.

• Practice healthy toileting techniques. Don’t delay a bowel movement, if possible. Instead, use the bathroom as soon as you feel the urge. When sitting on the toilet, place a small stool or box underneath your feet so your knees sit higher than your hips. This relaxes your pelvic floor muscles and makes it easier to pass stool. 

• Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for period butt pain as well as other period-related symptoms, like cramps and headaches. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Try a warm bath. Warm water or compresses help relax the muscles in the anus and rectum, which can reduce intense cramping.

• Practice relaxation techniques. Deep breathing and meditation can help your body relax and lower stress, which may reduce pain and make you more comfortable during your period.

Managing butt pain while pooping

Stabbing pain when pooping during your period can be especially uncomfortable, but there are strategies you can try to make bowel movements less painful. Pay attention to your body’s signals and don’t delay going to the bathroom, since holding in stool can increase tension in your pelvic floor and worsen discomfort.

“One helpful approach is to use a small stool or box under your feet when sitting on the toilet, which raises your knees above your hips,” says Dr. Austin. This position helps relax the pelvic floor muscles and makes it easier to pass stool. Deep breathing and gentle pelvic stretches beforehand can also relax your muscles and ease pain.

“Taking time to relax your pelvic floor with deep breathing or simple stretches — and making sure you don’t strain — can make bowel movements a lot more comfortable,” says Dr. Austin.

If constipation is part of your problem, focus on staying hydrated and eating fiber-rich foods like fruits, vegetables, and whole grains. 

When to see your doctor

Butt pain during your period is common, and when it comes on suddenly and goes away quickly, it’s usually nothing to worry about. Sometimes, period-related anal pain or butt cramps can be a sign of endometriosis, fibroids, hemorrhoids, anal fistulas, or other conditions. If your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Pain that lasts more than a few minutes

• Pain accompanied by fever

• Changes in how often you have bowel movements, such as going much more or less often than usual

• Blood in your stool or black, tarry stools

PT tip: Don’t just wait for period butt pain to pass

Episodes of period-related butt pain or butt cramps are often brief, but you don’t have to just ride it out. “Deep breathing and simple stretches can ease symptoms when they arise,” says Dr. Austin. “And with adjustments to your diet, hydration, and bathroom habits, you can better manage this pain-in-the-butt period symptom.” A pelvic floor physical therapist can help you find the best strategies for relief.

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

Resources

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