Menopause Joint Pain: Why Your Body Aches and What Helps

Menopause joint pain is aching, stiffness or soreness in the joints during perimenopause and menopause. It often affects the knees, hips, hands and shoulders. Many women also get muscle aches. Lower estrogen may play a part. Staying active, keeping a healthy weight and treating other symptoms can help.

Please note: This page shares general health information in simple words. It is not medical advice. Every body is different, so talk to a doctor or gynaecologist before you try any treatment.

Key Facts About Menopause Joint Pain

• Joint pain and muscle aches are common menopause symptoms.

• Some studies say up to 7 in 10 women have aches and pains around menopause.

• Lower estrogen may affect joints and how the body feels pain.

• Joint pain can continue after menopause.

• Gentle exercise and strength training help.

• Swollen, red or hot joints need a doctor's check.

What Does Menopause Joint Pain Feel Like?

Menopause joint pain often feels like a dull ache or stiffness. You may notice:

• Stiff joints in the morning

• Aching knees, hips, hands, wrists, neck or shoulders

• Pain when you stand up after sitting for a while

• Fingers that feel stiff or sore

• Pain that moves from one joint to another

Why Does Menopause Cause Joint Pain?

Estrogen helps keep joints and the tissue around them healthy. It also helps calm swelling in the body. When estrogen drops, joints may feel stiffer and more sore. Scientists are still learning exactly how this works.

Other things can add to joint pain at this age:

• Weight gain. Extra weight puts more load on knees and hips.

• Less muscle. Muscle gets weaker with age, so joints get less support.

• Poor sleep. Tiredness can make pain feel worse.

• Wear and tear. Osteoarthritis becomes more common with age.

Can Menopause Cause Muscle Pain?

Yes. Many women notice muscle aches and tiredness in their muscles during menopause. Muscles can feel sore, tight or weak. This may be linked to lower estrogen, losing muscle with age, poor sleep and stress.

Strength exercises can help keep muscles strong. Stretching and staying active can ease tightness.

How Can You Ease Menopause Joint Pain?

These steps can help:

• Keep moving. Walking, swimming, cycling and yoga are gentle on joints.

• Build muscle. Strength exercises, like lifting light weights or using resistance bands, two times a week, help support your joints.

• Stretch every day. It helps with stiffness.

• Keep a healthy weight. This takes load off your knees and hips.

• Use warmth. A warm bath or a hot water bag can ease stiff joints.

• Eat well. Include vegetables, fruit, whole grains, dal and nuts.

• Sleep well. Good sleep can make pain easier to cope with.

Simple painkillers may help for a short time. Ask a pharmacist or doctor which is right for you.

What Treatments Can a Doctor Suggest?

A doctor will first check what is causing your pain. They may examine your joints and do blood tests or an X-ray.

If your pain is linked to menopause, hormone replacement therapy (HRT) may help some women, along with other symptoms. A physiotherapist can show you exercises to strengthen muscles and protect your joints.

Sirona Electric Hot Water Bag

Warmth can ease stiff, aching joints and muscles. The Sirona Electric Hot Water Bag heats up when you plug it in for a few minutes. Then you unplug it and place it where it aches. It has a soft cover and turns off on its own when it is hot enough. It eases discomfort for a while. It does not treat the cause of joint pain.

When Should You See a Doctor?

Joint pain is common in menopause, but some signs need a doctor's check. See a doctor if:

• A joint is swollen, red or feels hot.

• Morning stiffness lasts more than 30 minutes.

• Pain is getting worse or stops you doing daily tasks.

• You cannot move a joint well.

• You also have a fever, rash or feel unwell.

• You have pain after a fall. Bones get weaker after menopause, so a fall can cause a break. Read more about menopause bone health.