How to Treat Menopause Back Pain: 4 Strength Exercises to Get Started (+3 mobility ones)
If you're in your menopausal and midlife years and experiencing back pain, just know that you're not alone. While back pain can be super common as you get older, it is not something that you just have to deal with.
Getting started with regular strength training, plyometric training, and maintaining your joint flexibility can not only help you decrease your risk for back pain during midlife and menopause, but all of those activities will also help keep you active and strong as you age, too.
Before we dive in, I want to invite you to grab a free resource of mine that can help you get started with building muscle after menopause.
[FREE] Get access to my Meno-Strength™ Sampler Program
A FREE sample program that will get you started with strength training in midlife and menopause and beyond. Just type your first name and email below and it will be sent to you! Be sure to check your spam if you don’t receive it within a few minutes!
Why is back pain during menopause common?
During menopause, hormones change. The decline in estrogen, especially, can play a big role in the development of back pain.
Estrogen helps maintain bones density and muscle mass. During the typical menopausal decline of estrogen, bones can become weaker and there is a potential for muscles to get weaker. Both of these things can lead to changes in daily activities and ability to move well.
We also see a lot of joint aching during these years, the potential for increased weight, and sleep changes. This is all due to the drop in estrogen that occurs during this time.
Considering all these factors, our back becomes vulnerable to pain since it plays a crucial role in providing us with stability and strength on a daily basis.
How to prevent back pain during menopause
Here’s the thing: staying physically active, especially with regular strength training, is one of the most powerful ways to support your health during menopause. Strength training helps maintain bone health, lowers the risk of joint pain and injury, supports a healthy weight, manages and relieves chronic pain, and even improves bone mineral density.
Phew! But truly, strength training is the key.
How to get started with strength training to prevent or treat menopause back pain
I've written many blogs on fitness and strength training and menopause including what exercises to avoid during menopause, balance and stability exercises during menopause, HIIT workouts during menopause, and even a comprehensive guide to fitness during menopause that you can go check out.
But since you're here, I want to give you a couple of ways to get started with strength training specifically for back pain during menopause.
Before I jump in with some exercise recommendations, I want to mention that if you are currently experiencing pain, it can be helpful to meet with a physical therapist or movement professional (I'd love to help you!) before getting started.
It can be helpful to get a full assessment or individualized coaching so that every strength exercise you decide to get started with does not exacerbate pain. Because if any exercise makes your pain worse (which is different than feeling like a muscle is working), then you want to stop doing that exercise and meet with someone who can help you figure out why an exercise is hurting you. Although there are no “bad” exercises, you want to find exercises that feel good to your body and does not exacerbate any pain you are currently having. Any and all exercises you do should NOT increase any current symptoms.
Mobility exercises for back pain
One of the best things we can do for our back is some mobility work coupled with breathing. These first 2 exercises are great to do if you are currently having some pain. My favorite mobility moves are the cat-cow, segmental bridge and open books.
Cat-Cow
Why: Promotes spinal mobility, reduces stiffness, and improves posture awareness.
How to do it:
On hands and knees, inhale and arch spine (cow).
Exhale, round spine, tucking chin and pelvis (cat).
Flow slowly, focusing on controlled movement.
How often to do it: 8–10 reps, 1–2 times per day or as you feel like you need it.
Segmental Bridging
This is another one of my go-to exercises for low back pain.
Why: It’s great for mobility and stability. This bridge is a spinal articulation bridge. It’s a core strengthening exercise that focuses on controlled movement of the spine and pelvis.
How to do it:
Lay on your back with feet hip distance apart.
Tighten your core as you exhale and tilt your pelvis posteriorly (flattening your back).
Lift your hips off the ground, one vertebrae at a time starting with the tailbone and rolling through your spine. Hold briefly at the top. Then, slowly lower down one segment at a time.
How often to do it: 8–10 reps, 1–2 times per day or as you feel like you need it.
Open Books
Why: This is great for thoracic mobility into rotation.
How to do it:
On your side with your knees together and bent. Bring your knees up to your waist band.
Pillow or arm can be under your head to support your neck.
Then, let your eyes and head follow your hand as you lift and open your top arm.
How often to do it: 5-8 on each side
4 Strengthening and stability exercises for back pain
One of the best ways to get our back to feel better and/or to avoid back pain is to strengthen not only your back but also the muscles around it.
Three of my favorite strengthening/stability exercises to get started with are the deadlift, a goblet squat, and a bent over row.
The dead bug
Why: It targets the deep core muscles which are crucial for spinal stability and posture.
How to:
Lie on your back with your knees bent at a 90-degree angle and your feet lifted. Your arms are extended towards the ceiling
Slowly lower one arm towards the floor while simultaneously extending the opposite leg.
Keep your lower back pressed against the floor throughout the exercise to maintain core stability. The core muscles (including the transverse abdominis, rectus abdominis, and obliques) work to prevent your back from arching and to stabilize your spine.
How many: 10 reps with each side
The deadlift:
Why: Builds posterior chain (glutes, hamstrings, spinal erectors).
How to:
Stand hip-width, hold weight in front.
Hinge at the hips with a flat back and shift your weight behind you, lower the weight to shin level.
Drive through heels and squeeze glutes to stand tall. Do not arch your back.
How many: 3 sets of 6–10 reps, progressive load (increase the weight) as tolerated.
* If this causes any discomfort, there are many ways to modify this exercise so it does not hurt. One of my favorite modifications is the B-stance deadlift or even a single leg RDL holding on to a wall. Both exercises are a great place to start if you are new to exercise or have any pain.
The goblet squat:
Why: Improves lower-body strength, core engagement, and hip mobility. This is great for joint protection and daily function. Link to a video is HERE.
How to:
Hold a dumbbell or kettlebell at your chest.
Sit back into hips, squat down to a comfortable depth.
Drive through heels to stand tall.
How many: 3 sets of 8–12 reps.
The 3-point row:
Why: Strengthens upper back, lats, and postural muscles to counteract spinal loading and a life where everything we do is in front of us.
This can be done on the floor or off a bench.
How to:
Either on the floor or supported on a bench - Hold dumbbell in 1 hand at your side.
Pull your shoulder blades towards your spine as you row your arm up - elbow towards hip
Lower slowly with control.
How many: 3 sets of 8–12 reps.
Where to get a strength plan to prevent any menopause related back pain
It can feel incredibly overwhelming to know where to start with strength training, especially if you don’t feel like you know what you’re doing when it comes to lifting weights and getting stronger.
Here are a few ways I can help you:
Get on the waitlist for my 1:1 Meno-Strength RX program: Personalized monthly fitness programming for women in menopause and midlife developed by a Doctor of Physical Therapy.
Empower Hour: 1:1 Coaching Session: This highly personalized session can be centered around a specific area that you need coaching on to help you meet your goals and answer any questions you have about menopause and strength training. You will leave this call with a newfound clarity and direction to help you move forward.
Grab my FREE Meno-Strength Sampler (just fill out the form below!): It’s a look inside my Meno-Strength 8-Week program and a way for you to get started TODAY!
[FREE] Get access to my Meno-Strength™ Sampler Program
A FREE sample program that will get you started with strength training in midlife and menopause and beyond. Just type your first name and email below and it will be sent to you! Be sure to check your spam if you don’t receive it within a few minutes!
