Photography by Natalie Rose Dodd. Art direction by Marta Pucci
Sore breasts before your period: causes and relief
Why breast soreness happens before your period, how to ease discomfort, and when to talk to a healthcare provider.
Top things to know about breast pain:
Breast or chest tenderness is a common premenstrual symptom in the week or two before your period
Cyclical breast pain is a typical part of the menstrual cycle and is usually nothing to worry about
To relieve discomfort, you can try supportive bras, warm or cold compresses, massage, medications, herbs and supplements, diet changes, and/or meditation
Track breast tenderness in Clue under the ‘Pain’ category, and other changes under ‘Breast & chest’, to learn your patterns
A note on terms: We use the term ‘breast’ in this article because that’s the medically accurate term. We recognize that some people might prefer to call this part of their body something else, and that’s completely okay. We aim to use language that feels as inclusive as possible.
How breast pain is related to the menstrual cycle
Breast pain (also called mastalgia) is a common experience before your period. It usually follows a predictable pattern during your menstrual cycle and is rarely a sign of anything serious.
Most people experience cyclical breast pain in the luteal phase (after ovulation and before their period starts). It often goes away once your period begins (1).
Hormones are the main cause of this pain. People who use hormones for birth control, fertility treatments, management of unpredictable bleeding, menopause, or gender-affirming therapy might also experience breast pain as a side effect of changing hormone levels (1).
How can I tell if my breast pain is cyclical?
Breast pain is cyclical when it comes and goes with your period. You might notice:
Pain 1-2 weeks before your period, which stops once bleeding starts (2).
Swelling or lumpiness in the days before your period (2).
Breasts that feel aching, heavy, and tender. The pain can also feel sharp or shooting (3).
Breast soreness when touched or while moving.
For some people, the pain is strong enough to make exercise or sex uncomfortable (4). Some also find that the pain disrupts their sleep, work, or school, though this is less common (4).
Tracking these patterns in the Clue app can help you understand what’s typical for your body.
App Store
Play Store
Breast pain is common
About 7 in 10 premenopausal people experience cyclical breast/chest changes, including pain, tenderness, and swelling before their period (4,5). It’s normal to wonder if breast pain could mean something more serious, like breast cancer. But cyclical breast pain by itself is rarely a sign of cancer (6).
Why does breast pain happen?
Your hormones shift during the menstrual cycle. In the luteal phase, your body makes more estrogen and progesterone. These hormones can cause noticeable breast changes:
Estrogen helps breast ducts grow
Progesterone causes milk glands to swell (7)
These changes can make your breasts feel swollen, tender, heavy, or achy. You might also retain more fluid, adding to the feeling of fullness.
What can I do to relieve breast pain before my period?
There are different ways to manage breast pain. Some have more research behind them than others, but here’s what’s worth trying:
Supportive bras
A well-fitted, supportive bra can reduce pain, especially if you have larger breasts (2,8). Support minimizes movement and helps reduce strain. Wearing a soft bra at night might also help if pain wakes you up.
Warm or cold therapy
Try a warm compress to relax your breast tissue or a cold pack to numb the pain—see what feels best for you (8). Some people also find that gentle breast massage helps.
Over-the-counter pain reliever
Medicines like ibuprofen or acetaminophen can help manage the pain. They’re generally safe if used short-term, but check with your healthcare provider if you have questions.
Supplements and herbs
There’s a lot of interest in supplements for breast pain, but the research is mixed. Some options show promise, others less so. Always talk to your healthcare provider before trying any supplement, especially if you take other medications.
Here are some supplements that have been researched for breast pain:
Vitex agnus-castus (chaste tree): This herb has the strongest evidence among natural options. Several studies suggest that taking 20-40 mg daily may reduce breast pain for many people (9).
Flaxseed: Adding about two tablespoons of ground flaxseed daily has been shown to reduce breast pain in at least one high-quality study (10). It may work as well as Vitex for some people (10).
Vitamin E: Vitamin E supplements (typically 200-400 IU per day) may offer mild relief, but results are mixed (11).
Chamomile: There’s early evidence that chamomile extract may help, but so far, it’s only been tested in one small trial (12). More research is needed.
Evening primrose oil: Even though it's widely used, current studies have not shown it to be more effective than a placebo (13,14). It’s safe to try, but not strongly supported by science (13).
Dietary changes
Reduce dietary fat: A lower-fat diet might help some people, but the evidence isn’t strong or consistent (8).
Limit caffeine and salty foods (if you notice a pattern): This is often suggested, but studies haven’t shown clear benefits (8). If you notice certain foods make your symptoms worse, try reducing them.
Lifestyle and relaxation
Exercise: Regular movement, such as walking, stretching, or gentle aerobics, may help reduce breast pain (15). Plus, it’s good for overall health.
Progressive muscle relaxation: Practicing intentionally relaxing your muscles can reduce stress, which may lower pain levels. There’s limited research about its impact on breast pain specifically, but it’s low-risk and calming (16).
Mindfulness meditation: While not directly studied for breast pain, mindfulness-based therapies (learning to calmly focus on the present and observe pain without stress) have been shown to improve other premenstrual symptoms as well as reduce chronic pain (17,18). It may help you feel calmer and more in control when discomfort shows up.
When to see a healthcare provider
It’s a good idea to see your healthcare provider if:
The pain doesn’t improve with the remedies above.
It’s severe or disrupts your daily life.
It doesn ’t follow your cycle or sticks around all month.
The pain is only in one spot, or you feel a lump (1,2).
You also have other symptoms such as nipple discharge, skin changes on the breast, and/or fever (1).
You think you might be pregnant. Breast tenderness is common in early pregnancy, so if your period is late, taking a pregnancy test is a good idea (19).
If your breast pain is severe, your provider may recommend prescription treatments like hormone-regulating medications (such as tamoxifen or danazol) (2). These are usually for people with ongoing, intense pain that hasn’t improved with other approaches.
Remember: breast pain alone, especially if it comes and goes with your cycle, is usually not a sign of breast cancer (2). If you're concerned, seeking reassurance from a healthcare professional can help.
Tracking with Clue
Breast pain before your period is normal for many people. It can be uncomfortable, but it’s usually not a cause for concern.
Tracking your symptoms in Clue can help you notice patterns, predict when pain might show up, and try different strategies to feel better. Understanding what’s typical for your body is a powerful way to support yourself through your cycle.
FAQs
How do I tell if breast pain is period or pregnancy-related?
Breast or chest tenderness can happen both before your period and in early pregnancy (19,10). If your period is late and your breasts or chest feel more tender than usual, pregnancy could be the reason (19). Taking a pregnancy test is the best way to know for sure.
What is breast self-awareness?
Breast self-awareness means knowing how your breasts normally look and feel. That way, if something changes, like a new lump, swelling, or pain, you can notice and talk to your healthcare provider (1). Experts now recommend self-awareness over doing monthly self-exams, since there’s no clear benefit to doing formal checks on a schedule (21).
Is it normal for only one breast to hurt?
Yes, it’s normal for one breast to feel more tender or painful than the other (1,2). Hormonal changes can affect each side differently. But if the pain is always in the same spot or doesn’t go away, it’s a good idea to get it checked by a healthcare provider.
