Why do my breasts hurt before my period?

What causes breast or nipple pain before your period?

Breast pain, also known as mastalgia, is very common. Many of us experience pain or tenderness in our breasts at certain points in our menstrual cycle – this is referred to as cyclic breast pain or cyclic mastalgia [1]. Breast pain that is not related to the menstrual cycle is called non-cyclic mastalgia. 

Cyclic mastalgia

Breast pain that’s related to the menstrual cycle typically starts during the luteal phase (the phase after ovulation), as you’re approaching your period [1]. Premenstrual breast pain is very common – it’s actually one of the top PMS symptoms – and one study found it affects up to 70% of women [2]. Breast tenderness is also a sign of early pregnancy. 

It’s fairly well-established that the cause of breast pain before your period is linked to the hormonal changes that happen during the menstrual cycle – specifically, changes in estrogen and progesterone levels. However, the exact cause is not known, and there may also be several different factors at play here [1]. 

One possible explanation is that higher estrogen levels cause the breast ducts, which carry milk to the nipples when you breastfeed, to become larger (estrogen levels peak right before ovulation) [3]. Also, a high progesterone level (which peaks about halfway through the luteal phase) causes the milk glands (where breastmilk is produced), to swell. Both of these things can potentially lead to swollen and tender breasts, even if you’re not breastfeeding. 

Non-cyclic mastalgia

Breast pain that isn’t related to the menstrual cycle (i.e., non-cyclic breast pain) is less common than the cyclic kind [1]. The pain can also feel a little different; for example, it’s often localized to one breast, and it can be sharper than cyclic breast pain. 

Non-cyclic breast pain is more common after menopause (although it can happen before then as well), and some possible reasons include:

• Trauma to the breast (for example, getting hit while playing sports)
• Infection in the breast [4]
• Breast cysts [5]
• Surgery or radiation 
• Referred pain from muscles or joints
• Clogged milk duct
• Ill-fitting bras

It’s common to worry about breast pain, but pain in the breasts is actually not a symptom of breast cancer [6]. However, if you have unexplained breast pain and feel concerned (especially if you also find a lump or changes in your breast), it’s always good to reach out to your healthcare professional to have it examined. Carrying out regular breast self-exams can help you stay on top of any changes in this sensitive area. 

Symptoms of premenstrual breast pain

So, how do you recognize cyclic breast pain? It’s good to be aware of what premenstrual breast pain feels like so that you can tell it apart from other types of breast pain. These are some common symptoms:

• The pain starts in the luteal phase (after ovulation) and goes away when your period starts (for others, the pain may begin around ovulation itself)
• Breasts feel heavy or swollen
• Tenderness or soreness in the area 
• The pain is often located in both breasts and in the upper and outer parts of the breasts
• The breasts can feel bumpy
• The pain can sometimes also be felt in the arms 

How to reduce breast or nipple pain at home

Breast pain can definitely be bothersome, but the good news is that there are some things you can do about it. Some small adjustments to your routine might do the trick, but remember that we’re all different, and what works for one person may not work for another. Check out these ways to relieve and prevent breast pain:

Pain relievers

Over-the-counter pain relievers, like ibuprofen, acetaminophen, or paracetamol, can help with the pain [1]. If you don’t want to swallow pain relievers, you can also consider an anti-inflammatory pain reliever gel, which should work just as well. As always, when it comes to medication, it’s good to check with your doctor to find the best treatment option for you.

Exercise

Exercise has been shown to reduce PMS symptoms and can also help reduce pain if your breasts hurt before your period [7]. The endorphins that are released when you work out act as a natural painkiller, and the increased blood flow can also reduce bloating and swelling.

A good thing to keep in mind, though, is that it’s important that you use a sports bra or top with good support for your breasts if you do high-impact training (for example, involving running or jumping) – otherwise, you may find exercise painful if your breasts are already sore or tender.

Wearing a bra that fits well

A well-fitting bra isn’t only important while exercising; it can actually help with breast pain before your period [1]! A bra that both offers enough support and fits you well can be tricky to find, and many of us walk around with ill-fitting bras that, at best, do nothing to help with premenstrual breast pain. It’s a good idea to take the time to find the right bra or to ask for help with a fitting!

Adjusting your diet

Another thing to consider is making some small adjustments to your diet. More research needs to be done in this area, as guidelines vary, but research suggests that reducing the intake of salt can help reduce breast pain before your period since salty foods can contribute to water retention and the swelling can make breast pain worse [8]. 

Eating less fatty foods is also a common tip for reducing premenstrual breast pain, but it’s not clear whether it really helps [1]. Advice to take supplements like Vitamin E and evening primrose oil also pop up here and there, and there is no harm in trying these approaches, but the evidence of whether or not these supplements work is limited.

All in all, diet changes may not have a huge impact if you have breast pain before your period, but eating a balanced diet that includes vegetables, fruits, and fiber is good for overall health and may leave you feeling less bloated and with more energy throughout the cycle.

Reducing caffeine

Limiting the consumption of caffeine is a common recommendation when it comes to relieving PMS symptoms in general, and premenstrual breast pain in particular. There are studies that have found that drinking a lot of caffeinated drinks can result in more breast tenderness [9]. However, there’s also research contradicting it. 

One study looked at the role of caffeine in PMS symptoms and found that when taking into account a bunch of other factors, like age and smoking, there was actually no higher risk of experiencing PMS symptoms in general – or breast tenderness specifically – regardless of how much caffeine was consumed [10]. Good news for us coffee and tea drinkers!

Reducing caffeine can still have other health benefits (like helping with sleep), but having a cup of coffee or two before your period is most likely not going to make your breasts hurt more.

When should you consult a doctor?

While breast pain before your period can be a completely normal part of the menstrual cycle, it’s important to keep in mind that you shouldn’t have to suffer in silence. If the pain interferes with your life or bothers you too much, it’s a good idea to ask your healthcare professional for help with finding a solution that fits you.

You should also contact your doctor for a checkup if you have any of the following changes to your breasts:

• A lump in your breast
• Skin changes on your breasts, like thickening or dimpling of the skin, or a rash that won’t go away
• Nipple discharge
• Nipple changing position
• Persistent pain that doesn’t go away

Find patterns in your cycle with NC° 

At Natural Cycles, we believe that it’s empowering to have knowledge about your own body. Tracking your menstrual cycle can be a helpful tool to spot patterns in breast tenderness – this way, you can see if your symptoms are linked to specific times in your cycle and plan accordingly. The NC° app lets you track breast pain, as well as how severe the pain is, along with many other cycle symptoms.

The NC° app also will prompt you to do self-exams of your breasts at the start of each cycle, when you’re less likely to have breast pain and they are not as swollen, to spot any changes early. Ready to start your journey of self-discovery? Find out if NC° Birth Control could work for you today!