Managing Pain in Menopause

If you're on your menopause journey, you may be dealing with a whole host of new challenges your body has decided to throw at you; hot flushes, brain fog, vaginal dryness, anxiety… hello, anger! But if I had to guess what would hit me hardest, I should have known it would be the sudden aches and pains that seem to appear out of nowhere.

Given my work, this shouldn’t have surprised me. Back pain sent me to the osteopath in my 20s, and I’ve worked hard over the years to make lifestyle changes to manage it. Yet, when my knees ached after lockdown in 2021, I put it down to a lack of movement. When pain in my coccyx appeared and vanished in 2023, I dismissed it. Even my shoulder pain in early 2024 should have been a clue. But it wasn’t until summer 2024 that I thought, this must be related to perimenopause. So, I became more intentional with my foam rolling, upped my exercise, and assumed that would do the trick.

Oh, how wrong I was. By late 2024, I could barely lift my left arm. The pain was so excruciating it would wake me in the night. I couldn’t even reach for my Sweet Dreams rollerball on my bedside table. Something had to change.

As a massage therapist, I’ve seen this in my clients for years. Now, it was happening to me. My forearm muscles were rock hard, filled with tight, bunched-up tissue fibers. No amount of foam rolling was helping, and the pain had started radiating into my shoulder.

A few years ago, I learned just how vital oestrogen is for women’s health. When oestrogen declines, one of the side effects is muscle and joint pain. Here’s what research says:

Over 50% of women experience joint pain or arthritis around menopause, linked to hormonal changes, particularly the decline in oestrogen. (Source)
Frozen shoulder is more common in women aged 40-60, coinciding with menopause.
Fluctuating hormones impact inflammation, potentially triggering joint-related conditions.

Menopause experts agree: low oestrogen = more inflammation, which is why so many women are struggling with muscle and joint pain.

Thankfully, my profession gave me tools to manage my shoulder pain, but even I had a lot to learn. Here’s what worked for me and my clients. I’m happy to report I can now reach for anything on my bedside table without wincing!

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What can Help Your Menopausal Joint and Muscle Pain

HRT (Hormone Replacement Therapy)

There is strong research showing that HRT helps with inflammation and pain management. My clients have mixed experiences, so this is definitely a conversation to have with your GP. But no matter what you choose, HRT alone won’t fix everything instantly. It must go hand in hand with lifestyle changes. The old “pop a pill and that’s that” mindset is outdated. Every menopause expert will tell you, long-term health means lifestyle adjustments too.

See a Bodywork Therapist

(Massage Therapist, Physiotherapist, Osteopath, Acupuncturist)

You need a specialist to break up tight tissue so you can start feeling at home in your body again. This isn’t a one-off fix, commit to at least one treatment every four weeks (more if your budget allows). Regular treatment improves sleep, which in turn helps recovery.

In between sessions, do the work your therapist gives you, whether it’s foam rolling, stretching, or strength exercises. My osteopath started me off with light resistance band work, and it made a huge difference in easing my pain.

Other Therapeutic Measures

I’m lucky to have access to three saunas near me, and they’ve been a game-changer. Heat and cold therapy can really help manage aches and pains. I feel like a gazelle after a sauna!

Cold plunges? Not my favourite. But a short dip (20 seconds max for me!) does help with pain. The good news? Research suggests women don’t need to endure freezing temperatures like men to get the benefits. Phew.

Fun fact: Saunas may also help reduce hot flushes by regulating your body’s internal thermostat. Another great reason to find one near you!

Aromatherapy

You know I couldn’t write a blog without mentioning my beloved therapy! More research is emerging to support what Aromatherapists have always known. Here are four of my favourite oils for pain relief:

Peppermint – A natural analgesic, cooling and warming at the same time. (Source)
Spike Lavender – More camphoraceous than traditional lavender. It’s a key ingredient in my anti-inflammatory gel and Think Clearly rollerball. (Source)
Plai – One of the best oils for treating aches, pains, and inflammation. A star ingredient in my Mental Clarity rollerball. (Source)
Roman & German Chamomile – Not the best smell, but blended well, you won’t even notice it—only its powerful anti-inflammatory benefits. (Source)

Food & Nutrition

I’m no nutritionist, but I know my love of sweet treats was making things worse. At the height of my pain, I had to cut back. I won’t lie—Christmas mince pies got the better of me! But once January hit, I started reducing sugar and noticed a difference.

One tip? Read labels! I was shocked to find sugar hidden in shop-bought hummus. Safe to say, I’ll be making my own from now on.

Also, I’ve increased protein intake, especially in my first meal, and upped my Omega-3s which have even helped my eczema (another menopause surprise!).

If you want expert advice, check out Dr. Mary Claire Haver, she’s a great resource on menopause nutrition. I’ve also listed more experts in my Menopause Info PDF (linked below).

Supplements

After a recent check-up, I ditched most of my supplements, but two remain non-negotiable:

Magnesium
Creatine – This was a game changer for muscle pain. Not only did it reduce my shoulder pain, but it also improved my bladder function (no more urgent bathroom dashes after one coffee!).