How To Relieve Menopause Aches And Pains In 12 Simple Steps.

When I first started going through menopause, I had no clue what to expect. I suffered from acute migraines associated with menopause for six years before I realized that I was perimenopausal. Had I realized why I felt so horrendous all the time, I could have taken measures to get help sooner and not had to suffer in silence. After a while, I started suffering from menopause aches and pains and again did not realize that these were the symptoms of menopause, and I became increasingly worried they may be something more serious. In this post, I will discuss the common menopause aches and pains I wish I had known about before starting menopause!

Many of the symptoms of menopause and perimenopause are often never discussed. This can result in menopausal women feeling quite alone and unsure of their symptoms. Menopause joint pain is one of the most common menopause symptoms in women and can be one of the least expected. In this post, we discuss how to deal with menopause aches and pains effectively so you can enjoy a relatively pain-free life.

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What is the menopause?

The menopause is when a woman’s periods stop, and they are no longer able to get pregnant naturally.
Menopause happens due to hormonal changes and when estrogen levels decline. Most women experience menopause around the age of 45 to 55, with most women reaching menopause at 51. However, it is important to note that menopause can start at any age and can last for many years.

 how to relieve menopause aches and pains in 12 simple steps

What are the common menopause symptoms?

Night Sweats
Hot flashes or flushes
Joint aches
Muscle aches
Vaginal dryness
Weight gain
Joint pains
Feeling faint or dizzy
Memory loss
Hair loss
Dry skin and acne
Short temper
Mood swings
Feelings of being overwhelmed
Low self-esteem
Dry mouth
Weak bladder
Irregular heartbeat
Panic attacks

I started going through menopause at 40 years old, and I have been going through menopause now for roughly 10 years, I have suffered from almost all of these symptoms at some point. Some of the symptoms have come and gone, and some of the symptoms have stayed for the full 10 years. Each individual is entirely different, and everyone’s symptoms will differ.

What are menopausal aches, pains, and joint pain?

As hormone levels such as Oestrogen and progesterone decline during menopause, peri-menopause joint pain can start at any time during the early or late stages of menopause and can continue for many years after the last period has ended.

Estrogen helps to reduce inflammation. Therefore, as the levels of Estrogen decline, chronic inflammation such as bone, joint, and muscle aches may increase.

As the body’s production of hormones decreases, it can be quite common for pain to increase in areas like the knees, elbows, ankle joints, shoulders, and neck, and some women may experience severe breast pain. Many women also report increased signs of perimenopausal back pain.

Read more about embarrassing menopausal body odor here

The intensity of the joint pain varies from individual to individual, but with a few simple lifestyle changes, we can significantly reduce the menopause aches and pains.

Migraines can be very severe around menopause, and we will discuss how to manage them later on in this post.

How to relieve menopause aches and pains naturally

  1. Take a hot bath regularly.

    Taking hot baths will not relieve joint pain and back pain permanently, but it is an effective way to get some temporary relief from menopause aches and pains. What better way to treat yourself than a nice hot bubble-filled bath and some candlelight?
    I also found a hot bath to be a great help when dealing with a menopausal migraine. Simply laying down face up with my head and neck partly submerged in the water brought soothing relief to searing migraine pain.

  2. Use a hot water bottle.

    Hot water bottles can be effective for back pain and provide temporary comfort after a hard day dealing with menopause aches and pains! For more self-care ideas you can practice at home, read this post!

  3. Stretching.

    Menopause joint pain fatigue can often be overwhelming and
    make everyday simple tasks unbearable. This can be frustrating and confusing for anyone who is used to being active and hard-working. Stretching for ten minutes every morning and evening greatly improved the joint pain in my ankles, back and neck. It helped reduce joint stiffness in the mornings and relieved menopause aches and pains at night.

    menopause aches and pains

  4. Mindfulness and meditation.

    Many women don’t expect to suffer from pain with menopause, and it can be quite frightening when it suddenly hits them out of the blue. Mindfulness and meditation help to combat insomnia and stress associated with the menopause.
    To read more about how to practice meditation, read this post

  5. Exercise regularly.

    Menopausal pain is one of the least talked about of all the menopause symptoms. Menopause body aches are often worse first thing in the morning, easing slightly as the day progresses.
    Swimming and cycling are great ways to exercise regularly and reduce joint pains. This is because they are non-weight
    bearing exercises and are much kinder to the joints than running.

  6. Have a healthy diet and eat well.

    Following a healthy diet is very important to stay well during the menopause. It helps you get the necessary vitamins and minerals to boost your health. Magnesium, zinc, and calcium-rich
    foods are all critical to eat during menopause to help us stay well and manage the menopause aches and pains.

  7. Take frequent rests.

    If you are struggling to complete everyday tasks like housework or you work in a manual job that sees you standing for many hours, it is important to take frequent rests throughout the day and to take a break in between heavy tasks.

    how to relieve menopause aches and pains

  8. Book yourself in for a massage.

    A massage may not solve all your menopause aches and pains, but it is a great way to start giving yourself some self-care, which is so important when you are struggling with all the other menopause symptoms, too. It’s a great way to de-stress and recharge!

  9. Practice some self-care at home.

    Enjoy some time to yourself and try to look after your needs. It’s easy to still soldier on, looking after everyone else and putting yourself last. But it is very important to remember to care for yourself, too.

  10. Get a good night’s sleep

    This may not be easy, as insomnia and night sweats are common in menopause, but getting plenty of rest will help you feel rested and less tense, which will help with muscle aches and pains.

  11. Make sure your bra is fitting correctly.

    Some back and neck pain can be caused by a badly fitting bra. Many women gain weight during the menopause and go up a few cup sizes. Get a professional bra fitting to reduce the risk of aches caused by an ill-fitting bra!

  12. Yoga

    Yoga can help build core strength, which in turn will help to alleviate any back pain and aching joints associated with menopause.

    how to relieve menopause aches and pains

  13. Maintain a healthy weight.

    Keeping your body mass index within the recommended centile for your height will help put less pressure on your weight-bearing joints such as hips, ankles, and knees.

How to treat menopause pain with medication.

If you feel the natural remedies discussed above will not help you as much as you’d like, you can try over-the-counter medication such as Ibuprofen. Ibuprofen is effective in reducing inflammation in joints and helps to reduce inflammation associated with back pain. You may also consider taking a painkiller such as paracetamol if you are in a great deal of discomfort. It is best to see your GP for help regarding any menopause treatment.

Your doctor may discuss balancing your hormones with HRT to help with the aches and pains of menopause and other symptoms.

Menopause migraine pain

Migraine is another pain associated with the menopause and it can quickly render you incapable of functioning effectively. You may need to lie down in a dark room until it passes, but this is not always possible if you have a small family to look after or are working. If you think you are suffering from migraines associated with menopause or perimenopause, you should consult your doctor. He may provide you with medication to try to relieve the symptoms or, in some cases, try to prevent the onset of a menopausal migraine.

It took several years for my doctor to give me medication in the form of Sumatriptan tablets, which were effective in reducing my migraine symptoms to make them bearable. Thankfully, now I have reached menopause, my migraines have stopped for the moment, and I’m hoping they never return!

For more information on the symptoms of the menopause, go to

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