Does Menopause Make Your Body Hurt?
If you are a woman in midlife and have found yourself saying, “Why does everything ache all of a sudden?”; you are not alone. I hear my friends and patients complain about it regularly.
Many women in perimenopause and menopause notice new or worsening body aches and pains that include stiff joints, sore shoulders, achy hips, tender feet, or low back pain all of a sudden. It can feel really confusing, especially if you haven’t changed your activity level. I know that I have become more achy and stiff in general and have random new aches and pains that pop up from time to time for no reason at all. Not fun!
Dr. Vonda Wright published, The musculoskeletal syndrome of menopauseand states that more than 70% will experience musculoskeletal symptoms and 25% will be disabled by them through the transition from perimenopause to postmenopause.
So, yes, menopause can absolutely contribute to body pain. But, there are reasons why and there’s a lot you can do about it.
Common Types of Pain During Menopause
Morning joint stiffness (especially hands, knees, hips)
Frozen shoulder symptoms (pain and limited range of motion)
Neck and upper back tension
Low back pain and tightness
Hip and glute pain
Plantar fasciitis (heel pain) and achilles tendonitis
More intense muscle soreness after workouts
Some even describe it as feeling “inflamed” or “older overnight.” This isn’t in your head. It’s physiological.
Why Hormones Affect Muscles and Joints
During perimenopause and menopause, estrogen levels fluctuate and eventually decline. Estrogen receptors are located in the tissues of the female reproductive tract and breast as one would expect, but also in bone, brain, liver, colon, skin, salivary gland and more! See the below list to understand how it affects muscles and joints.
Estrogen receptors exist in:
Muscles
Tendons
Ligaments
Joint cartilage
Fascia
Even the brain’s pain-processing centers
When estrogen drops, tissues don’t recover as efficiently. Collagen production decreases. Connective tissue becomes less resilient. Muscles repair more slowly.
The result? More stiffness. Slower recovery. More awareness of aches.
The Role of Estrogen in Inflammation and Recovery
Estrogen has anti-inflammatory properties. It helps regulate the immune system and keeps inflammatory responses balanced.
When estrogen declines:
Inflammatory markers may increase
Joint tissues may feel more irritated
Recovery after exercise takes longer
Tendons may feel more sensitive
This doesn’t mean you’re “breaking down.” It means your system needs smarter inputs, not less movement. It also means doing things that can help with inflammation and recovery. Eat more foods with anti-oxidants (colorful fruits and veggies), adequate protein, and make sure you are recovering properly which means longer than you used to or needed to in younger days.
Muscle Loss and Its Impact on Aches
Starting in our 30s, we naturally lose muscle mass (a process called sarcopenia). This accelerates during menopause.
Less muscle means:
Less joint stability
More load on passive structures (ligaments, cartilage)
Reduced shock absorption
Decreased metabolic health
When muscles aren’t strong enough to support joints, tissues compensate and that compensation often feels like pain.
The good news? Muscle is incredibly responsive to strength training at any age. As I always say, it’s never too late and you are never too old.
Sleep Disruption and Pain Sensitivity
Hot flashes, night sweats, and early waking are common in menopause. Poor sleep doesn’t just make you tired, but it also increases pain sensitivity.
Research shows that inadequate sleep:
Amplifies pain perception
Lowers pain tolerance
Slows tissue recovery
Increases systemic inflammation
Sometimes the pain isn’t worse, but your nervous system is just more sensitive because it hasn't recovered enough. Our nervous system is such a huge part of how we feel overall. Sleep and breathing exercises are highly underrated!
How Strength Training Reduces Body Pain
This is where things get hopeful. Strength training can be a game changer.
Strength training:
Improves joint stability
Increases muscle mass
Supports bone density
Enhances insulin sensitivity
Reduces inflammation
Improves sleep quality
Regulates mood and stress response
In my physical therapy practice and with my coaching clients, I really focus on getting them stronger. Lots of people think that stretching is what’s most beneficial when they feel pain and tightness, but strength work is usually the missing piece.
Strong hips reduce knee pain.Strong upper back muscles reduce shoulder tension.Strong glutes reduce low back strain.
Strength doesn’t just build muscle. It builds resilience (and longevity).
When Pain Is Not Just Menopause
Not every ache should be dismissed as hormonal. You should contact a health care profession if you notice:
Swelling, redness, or warmth in a joint
Sudden severe pain
Pain after a fall or injury
Numbness, tingling, or weakness
Pain that wakes you consistently at night
Progressive worsening over time
Conditions like osteoarthritis, autoimmune disorders, tendon injuries, degenerative disc or nerve issues deserve proper assessment and treatment. Menopause can amplify pain, but it shouldn’t be a catch-all diagnosis.
Practical Steps to Feel Better
Here’s where to start:
1. Lift Weights 2–3x Per Week: Prioritize compound movements: squats, hinges, rows, presses, carries. Adding biceps and triceps are great too since who doesn’t want arms that look good in a tank.
2. Eat Enough Protein: Aim for 25-30g per meal to support muscle repair.
3. Walk Daily: Gentle movement improves joint lubrication and reduces stiffness. Aim for at least 7K steps a day.
4. Prioritize Sleep Hygiene: Cool room, consistent schedule, limited late-night screens.
5. Manage Stress: Chronic stress increases inflammatory load.
6. Don’t Stop Moving: When you feel sore and achy, don’t do nothing. Although rest is important, complete inactivity often worsens stiffness.
7. Consider HRT/MHT: Hormone therapy may help reduce joint pain, improve sleep, help with bone density, and support overall well-being for some women. It’s not right for everyone, but it’s worth discussing with your healthcare provider.
The Bottom Line
Body aches, pains and stiffness can become more common during the menopause transition, but it doesn’t mean your body is breaking down. Hormones are shifting, recovery changes, and maintaining muscle becomes even more important.
Focus on building strength, fueling your body well, and supporting your muscles and joints. Pain in midlife isn’t inevitable. Strength is one of the best ways to protect your body as you age. And, that’s empowering. AND….it’s never too late to get started. 😊
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