Natural health: What can I do about my sore breasts?

Plus a natural treatment option for lumbago

Sun, 07 Sep, 2025 - 07:14

Megan Sheppard

My breasts get sensitive and quite sore in the days leading up to menstruation. My two sisters also experience the same symptoms. Is there a remedy I could take to ease the pain?

Breast pain and sensitivity in the days leading up to menstruation are common symptoms, falling under the umbrella of PMS (pre-menstrual syndrome).

What you and your sisters are experiencing is likely related to hormonal fluctuations that occur in the second half of your menstrual cycle as oestrogen and progesterone rise and fall. These two hormones in particular can trigger fluid retention, which leads to a sensation of heaviness and soreness in the breasts and lower abdomen.

While this is considered normal, despite being painful and uncomfortable, there are natural approaches that may help ease your symptoms.

Dietary tweaks are a good place to start. Reducing your caffeine intake from coffee, tea, and caffeinated soft drinks is important, as caffeine is linked with an increase in breast tissue sensitivity in some women. Salt is another dietary addition to cut back on during this part of your cycle, as excess sodium can increase fluid retention and make breasts feel more swollen.

Foods to focus on include leafy greens, nuts, seeds, and legumes, due to their rich magnesium content, along with whole fruits, vegetables, and grains. Magnesium is an excellent mineral for managing PMS symptoms, as it helps to relax muscles, ease nerve pain, and reduce fluid retention.

I would also recommend EPO (Evening Primrose Oil) to support healthy prostaglandin production. EPO is rich in gamma-linoleic acid, a fatty acid linked to hormone balancing and the reduction of breast and abdominal pain, swelling, and muscle cramping. For cyclical breast pain, you will want to take 1,000mg of EPO three times daily. It may take two to three cycles of consistent use for you to feel the benefits of the EPO supplementation fully.

My mum is in her 70s and often gets pain and stiffness in her lower back. The doctor says it’s probably lumbago. She enjoys walking and gardening when she’s well. What natural treatment would you suggest?

Lumbago is a common term used to describe lower back pain, which can be deeply uncomfortable and is no doubt limiting your mum’s ability to do the things that she enjoys. Fortunately, several natural approaches may help to relieve the symptoms she is experiencing and support her mobility.

Looking after a stiff and painful back is a delicate balance between resting enough and moving enough. It is important that your mum continues to exercise and move as much as she feels comfortable, without further triggering or exacerbating her lower back pain. Resting too much can make stiffness even worse.

Gentle, consistent activity will help to keep the muscles strong and circulation flowing. Taking regular breaks is important during any activity so that your mum avoids overdoing it.

It’s best to focus on gentle, supportive therapies that encourage movement while avoiding strain on the lower back area. Simple stretching routines such as Tai Chi or yoga can gently improve flexibility, core strength, and circulation — all of which are necessary for supporting the muscles surrounding the spine.

Swimming is another potential exercise that might be helpful. Often, there are water aerobics classes available for people recovering from injury at swimming pools, so it is worth asking about these. The buoyancy of the water not only supports joint health but can also provide welcome pain relief and alleviate stiffness.

No doubt your mum will be using a warm compress or hot water bottle on her lower back. These topical measures can help immensely to relax tight muscles and ease stiffness and discomfort.

She might also like to visit an osteopath or acupuncturist, who both offer natural relief for back pain.