Menopause is a significant transition in a woman’s life, but it can bring unexpected and frustrating physical symptoms. Many women experience menopause aches and pains, which can range from mild discomfort to persistent stiffness and soreness that disrupts daily activities. It’s completely normal to feel frustrated or even worried about these changes, but you’re not alone—many women go through the same thing. The good news is that there are ways to manage these aches and improve your overall comfort.
Why Does Menopause Cause Aches and Pains?
Hormonal changes, particularly the drop in oestrogen, play a big role in menopause-related joint and muscle pain. Oestrogen has an anti-inflammatory effect, so when levels decline, the body becomes more sensitive to pain, and joints and muscles can feel stiffer and achier than before.
Other factors can make these pains worse, including:
- Reduced collagen production, leading to less flexible joints and muscles
- Changes in circulation, affecting how nutrients reach the muscles
- Increased stress levels, which can contribute to muscle tension and headaches
Common Types of Menopause Aches and Pains
Many women experience a variety of musculoskeletal symptoms during menopause, including:
- Joint pain and stiffness – often affecting the hands, knees, hips and shoulders
- Muscle aches – particularly in the neck, back and legs
- Tension headaches – sometimes linked to stress or poor posture
- Frozen shoulder – a painful condition where the shoulder becomes stiff and hard to move
- Back pain – often linked to changes in posture, bone density, or reduced muscle strength
For many women, these aches improve as the body adjusts to lower hormone levels after menopause. However, this varies from person to person. Some women continue to experience discomfort for years, while others find relief sooner. Lifestyle changes, exercises, and targeted treatments can help manage symptoms and improve mobility in the long run.
What Helps with Menopause Pain?
1. Exercise and Mobility Work
Staying active helps keep muscles and joints strong and flexible. Low-impact activities like yoga, Pilates, and swimming can ease stiffness and improve movement. Strength training is also beneficial for supporting joint health, increasing bone density, reducing the risk of osteoporosis and preventing further discomfort.
2. Stretching and Massage Therapy
Regular stretching can improve flexibility and reduce muscle tension. Massage for stress headache relief and general muscle relaxation can also be highly beneficial, helping to ease tension in the neck, shoulders, and back.
3. Physiotherapy for Back Pain and Joint Issues
A physiotherapist can assess your movement patterns and create a tailored plan to improve flexibility and strength. Physiotherapy for back pain, joint stiffness, and conditions like frozen shoulder can make a significant difference in reducing discomfort.
4. Diet and Hydration
Eating a balanced diet rich in anti-inflammatory foods like oily fish, nuts, and leafy greens can help reduce joint pain. Staying hydrated is also key, as dehydration can contribute to muscle cramps and stiffness.
5. Stress Management
Managing stress is crucial since tension can make aches and pains worse. Techniques such as deep breathing, mindfulness, and relaxation exercises can be effective in calming the nervous system and reducing pain sensitivity.
6. Posture and Ergonomics
Poor posture, particularly when sitting for long periods, can worsen back and neck pain. Ensuring proper chair support, adjusting desk height, and taking regular breaks to stretch can make a big difference.
7. Acupuncture for Pain Relief
Acupuncture has been found to help relieve menopause aches and pains by promoting better circulation, reducing inflammation, and helping to manage stress levels. Many women find that regular acupuncture sessions improve joint mobility, ease muscle stiffness, and provide an overall sense of relaxation.
8. Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) can be an effective option for managing menopause aches and pains. By replenishing oestrogen levels, HRT helps reduce inflammation and maintain joint and muscle health. Many women find that HRT alleviates joint stiffness, muscle aches, and general discomfort, allowing them to move more freely. It can also contribute to better sleep and improved energy levels, which can further aid in pain management. However, HRT isn’t suitable for everyone, so it’s important to discuss the benefits and risks with a GP to determine if it’s the right choice for you.
Seeking Professional Help
If menopause aches and pains are affecting your quality of life, speaking to your GP can be a great first step. They can help rule out any underlying conditions and may recommend treatments or lifestyle changes to manage symptoms. Professional support from physiotherapists can also be beneficial.
At True Physio, we offer a range of treatments, including massage for relaxation and pain relief, mobility exercises to keep joints supple, and physiotherapy to address specific discomforts like back pain or frozen shoulder. A personalised approach can help you move more freely and feel more comfortable every day. Book in at your local clinic to start reducing your pain today.