How to ease joint pain during the menopause

What causes menopause joint pain?

It may be a natural part of the female ageing process, but menopause can bring discomfort and pain. Learning how to manage your symptoms can make a big difference in your quality of life during this phase.

From hot flushes and vaginal dryness to disturbed sleep and anxiety, there are lots of possible symptoms that may make daily activities more challenging. These noticeable changes reflect the significant change that's taking place in your body, as your sex hormone levels fluctuate and cause your ovaries to lose their reproductive function.

Oestrogen, the hormone that plays a key role in regulating your menstrual cycle, helps to decrease inflammation and keep the joints lubricated. During the menopause and perimenopause, oestrogen levels decrease and as a result, some women experience joint pain.

Kirsty Lee, physiotherapy lead and pelvic health specialist at Ascenti says: "Some studies say that a decrease in oestrogen not only reduces natural bone density but also affects muscle strength and tendon health. In turn, this may result in longer injury recovery times^1."

Menopause joint pain, osteoarthritis, or osteoporosis?

Menopause joint pain can affect joints all over your body and can also result in longstanding injuries becoming more painful.

According to Lee, menopause joint pain most commonly affects the following areas:

• Neck.

• Shoulders.

• Spine.

• Elbows.

• Hands.

• Knees.

"As oestrogen continues to decrease, joints can become more inflamed and painful, resulting in an increased risk of your bones thinning (osteoporosis) or your joints becoming inflamed (osteoarthritis)," Lee says.

Is back pain a symptom of menopause?

Back pain, and particularly lower back pain, can become a problem for many women² as they go through menopause. One survey of 5,325 women found that postmenopausal women were twice as likely to report lower back pain as premenopausal women³.

Your spine is made up of multiple joints, including facet joints that allow movement in your back. Decreased oestrogen results in greater inflammation of these joints and also causes your spinal (intervertebral) discs to wear down.

Does menopause cause knee pain?

Menopause joint pain of the knees is also very common. This may not be surprising, given that your knee is one of your largest joints, connecting and supporting your thighbone (femur), kneecap (patella), shinbone (tibia), and calf bone (fibula). Your knees are subject to a great deal of pressure and wear throughout your life as they support a large portion of your weight.

Easing menopause joint pain

There are both medical and non-medical forms of pain management that are proven to significantly reduce menopause joint pain. This can start with simple routines in the home.

Diet for menopause joint pain

Your diet is important in both preventing and managing health issues, and menopause joint pain is no different. You should eat a healthy, balanced diet that is high in fibre with lots of fruit, vegetables and wholegrain foods..

Eating the right foods can improve a range of menopause symptoms. The key is to consume lots of nutrients from various food groups.

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Exercise for menopause joint pain

If you experience menopause joint pain, you may be tempted to limit your movements. It might feel counter-intuitive at first, but the experts recommend staying as physically active as possible.

Lee says: "Move! Motion is lotion, and if this is managed and progressed slowly it can be an effective tool for pain management."

Be active and enjoy the sports you take part in.

Ivana Daniell, movement and posture expert, says: "The right choice of exercise programme can be of great support during the time of menopause, both physically and mentally. Be aware of not pushing your body too hard, especially during this delicate hormonal transition."

Medical interventions for menopause joint pain

You may also use over-the-counter medicines to help reduce inflammation and painful joints. These include common painkillers and anti-inflammatory gels and medication. Your pharmacist will be able to advise.

Remember, hormone replacement therapy (HRT) is widely accepted as the most effective method for managing the symptoms of menopause. By restoring the oestrogen levels you lose during menopause, there is strong evidence that HRT can ease menopause joint pain alongside a whole host of other symptoms⁷.

Supplements for menopause joint pain

There are also several menopause herbal remedies and supplements on the market. Biomedical gerontologist Dr Marios Kyriazis says that supplementation should be used alongside - and not as a substitute for - healthy lifestyle changes:

"The most effective lifestyle changes include switching to an anti-inflammatory diet, incorporating light to moderate physical activity, practising breathing and relaxation exercises on a daily basis, and improving sleep patterns. Under these conditions, herbal blends and anti-inflammatory supplements work best."

Kyriazis recommends supplementing curcumin, the active ingredient in turmeric.

Further reading

1. Chidi-Ogbolu et al: Effect of Estrogen on Musculoskeletal Performance and Injury Risk

2. Kozinoga et al: Low back pain in women before and after menopause

3. Adera et al: Premature menopause and low back pain. A population-based study

4. Rizzoli et al: Dairy products, yogurts, and bone health

5. Valdes: Vitamin C

6. Rizzoli et al: The role of dietary protein and vitamin D in maintaining musculoskeletal health in postmenopausal women: a consensus statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO)

7. Palacios et al: Hormone therapy for first-line management of menopausal symptoms: Practical recommendations