Menopause and joint pain: Why your body aches and what actually helps

Noticed your body aches, joints feel stiff, and movement feels harder? You might be experiencing menopause-related joint pain, where your hormones fluctuate, and your joints become inflamed and sore.

Joint pain during menopause is incredibly common and also able to be managed. Here’s how.

Does menopause cause joint pain and body aches?

Menopause certainly can cause joint pain and muscle aches. In fact, among other menopausal symptoms like hot flashes and mood changes, it’s a very common experience for many women – research shows that around 70% of middle-aged women experience musculoskeletal pain during menopause, with around 25% reporting severe pain [1].

Usually, the pain isn’t isolated to one spot, but felt across multiple parts of the body [2]. Menopause joint pain typically affects the shoulders, knees and hips. It can feel like anything from a dull muscle ache to sharp, shooting pain that interrupts day-to-day activities. 

It can also make it difficult to move your body, cause clicking sounds in your joints or symptoms like stiffness and swelling. 

And it can start at any point during the menopause transition, starting from early perimenopause to postmenopause.

Why does menopause affect your joints?

It’s not entirely certain why menopause affects your joints, as the evidence is limited. However, medical experts have their theories:

• Declining oestrogen and testosterone levels: When you go through menopause, sex hormones like oestrogen and testosterone naturally decline [3]. This can cause inflammation and subsequent muscle pain
• Less fluid in the joints: With lower oestrogen levels, you produce less synovial fluid – the lubricating fluid that cushions your joints
• Increased arthritis risk: The risk of arthritis – including osteoarthritis and rheumatoid arthritis – goes up during menopause, especially in postmenopausal women (although, right now, experts aren’t sure why)[4]
• Menopause weight gain: Weight gain during menopause is very common, and additional body weight can put more strain on the joints
• More inflammation: Lower oestrogen and progesterone can affect your inflammatory response, increasing systemic inflammation

How to manage joint pain during menopause

Now to the good news: joint pain during menopause can absolutely be managed through a combination of lifestyle changes, complementary therapies and supplements.

Exercise

Engaging in movement regularly is one of the best ways to keep your joints happy – and pain at bay. Moving your body helps strengthen muscles and improve flexibility, which can relieve pain and stiffness. Bonus: By exercising consistently, you’re also improving your overall health and decreasing the risk of other conditions [5].

You also don’t have to work out intensely every day for exercise to count. Even low-intensity activities can be beneficial, especially ones that don’t put too much pressure on your muscles and joints. Here are some gentle exercises to try:

• Gentle walking
• Swimming
• Yoga
• Pilates
• Cycling
• Tai chi
• Stretching
• Water aerobics

Diet

Diet is closely linked to inflammation. Foods like red and processed meats, fried foods and refined carbohydrates, and diets high in saturated fat and added sugar, have been found to increase inflammation across the body, affecting everything from heart health to joint health [6].

Other dietary triggers like alcohol and excess caffeine may also exacerbate pain, as they disrupt sleep and increase inflammation.[7][8]

On the other hand, a number of foods can actually reduce inflammation, which may help ease joint pain. Foods rich in omega-3s and antioxidants to incorporate into your diet include [9]:

• Oily fish (salmon, sardines and mackerel)
• Leafy green vegetables
• Tomatoes
• Berries
• Nuts and seeds
• Olive oil

Weight management

If your menopause joint pain appears to be weight-related, losing weight may offer some respite. It eases the pressure on your joints – especially across the lower half of your body, in your hips and knees – and can improve mobility.

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Sleep hygiene

Sleep is the backbone of your overall health, helping to repair the body and regulate inflammation. Without adequate sleep, you may find that issues like pain, fatigue and mood changes are worse. Ideally, around 7-9 hours of uninterrupted sleep is the recommended amount to support recovery and wellbeing [10].

If getting quality sleep is difficult, these sleep hygiene strategies may help to support a better night’s rest:

• Keeping a consistent bedtime
• Reducing screen time before bed
• Limiting caffeine late in the day
• Creating a cool, dark sleep environment
• Practising relaxation techniques

Heat and cold therapy

Heat and cold therapies can be helpful for body pain, but the two work in different ways:

• Cold therapy is best for acute pain and swelling, as it restricts blood flow to reduce swelling. It should be applied in the first 24-48 hours after a flare-up.
• Heat therapy can relax the joints, which is why it’s often more effective for chronic pain and stiff joints. It can be applied whenever joint stiffness or aching occurs.

Combining the two may provide temporary relief for menopause joint pain. Try applying cold therapy – like an ice pack, cold compress or bag of frozen peas – whenever joint pain strikes, then heat therapy – heat packs, warm baths or heated blankets – when you’re experiencing stiffness or tension.

Physiotherapy and movement therapy

If joint pain is starting to affect your daily life, treatments like physiotherapy and movement therapy may help to improve mobility and minimise discomfort. The former is a type of physical therapy that focuses on restoring movement and strength, while the latter uses guided exercises to support mobility and function.

Your therapist may suggest targeted exercises that strengthen certain muscles, often using tools like resistance bands, light weights and exercise balls. They might also develop a tailored treatment plan that incorporates stretching, low-impact exercise and muscle-strengthening exercise.

Some people find that hydrotherapy is a more comfortable approach, as the water reduces pressure on  joints and makes movement far less painful.

Supplements

Numerous supplements are sold to support joint aches and other conditions like arthritis. These include:

• Glucosamine: This natural compound is one of the most commonly used supplements for joint pain, as it helps support cartilage and joint function. Some glucosamine supplements contain additional chondroitin, a substance that supports cartilage health.
• Fish oil (omega-3): Fish oil may lower inflammation in the body, helping to ease pain
• Collagen: Your body naturally produces collagen to help support joints and connective tissue, but production typically decreases during menopause – which is why many turn to collagen supplements to help maintain joint health
• Vitamin E: Vitamin E can also help curb inflammation through its antioxidant properties. You can get it from dietary sources like nuts and seeds, but supplements are also available
• Vitamin D: Vitamin D is a key nutrient for bone health, and a lack of it can lead to osteoporosis. While important for bones, it also supports muscle health
• Turmeric: Turmeric contains an active ingredient called curcumin, which may help reduce inflammation and pain

Alternative therapies

While not for everyone, some alternative therapies are popular options for treating joint pain. These include acupuncture, massage therapy, chiropractic therapy, meditation and aromatherapy.

When should you see a doctor about menopause joint and muscle pain?

Mild cases of joint pain during menopause can often be managed with at-home therapies, but some symptoms can indicate a more serious case. If you’re experiencing any of the following, make an appointment with your GP or a healthcare professional to rule out underlying conditions and find appropriate ways to manage your pain and other symptoms of menopause.

• Severe symptoms like heat, redness, swelling, bruising or tenderness around your joints
• Total inability to move a joint
• Pain that doesn’t improve with self-care or gets progressively worse
• Pain that disrupts daily activities or sleep
• Pain after an injury or fall

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