Menopause marks a significant life stage, but it also brings a host of challenges – one of the most overlooked being chronic low back pain (LBP). Women are more likely than men to experience back pain and its prevalence increases with age.
Menopause is often associated with well-known symptoms like hot flushes and sleep disturbances, but there are other, equally important health challenges that are frequently overlooked. Among them are muscle degeneration, osteoporosis and back pain – issues that significantly impact the quality of life for many women during this stage of life.
Up to 70% of perimenopausal women suffer from symptoms linked to oestrogen deficiency – hot flushes, sleep disturbances, bone loss and musculoskeletal pain. More than half report ongoing joint and muscle pain, yet spinal pain and joint issues receive little attention during this transition.
The connection between osteoporosis, muscle degeneration and back pain is crucial – bone density decreases during menopause, increasing the risk of fractures and spinal issues. At the same time, muscle mass tends to decline, further contributing to back pain and instability. More than half of perimenopausal women report ongoing joint and muscle pain, yet spinal and joint problems remain underrepresented in the conversation about menopause.
Why Does Back Pain Increase During Menopause?
A key factor is oestrogen – or rather, its decline. This hormone plays a crucial role in pain perception and inflammation control. When oestrogen levels drop, collagen in bones and skin deteriorates, leading to increased joint and muscle discomfort.
As we age, the likelihood of widespread pain rises, peaking in our 60s and 70s. Women also tend to have a heightened sensitivity to pain due to a mix of biological, psychological and sociocultural factors.
Oestrogen helps regulate inflammation, which is why joint pain (arthralgia) often intensifies during menopause. Many women experience unexplained joint pain, even when MRI scans show no clear abnormalities. This suggests that not all pain needs aggressive medical intervention – sometimes, simple lifestyle changes can help
Muscle Weakness and Sarcopenia
Menopause isn’t just about bone loss—it’s also about muscle loss, also known as sarcopenia. Sarcopenia, the age-related decline in muscle mass, affects many postmenopausal women. It leads to weaker muscles, reduced motor function and an increase in intramuscular fat.
To counteract sarcopenia, experts recommend a combination of protein-rich nutrition, vitamin D and resistance training.
Osteoporosis: A Preventable Risk
Osteoporosis is another silent menace of menopause, affecting 200 million women worldwide.It dramatically increases fracture risk—30% to 50% of women will suffer a fracture in their lifetime, and 70% of hip fractures occur in women.
The good news? Osteoporosis is preventable. Weight-bearing exercise, a calcium-rich diet and quitting smoking all help.
How to Manage Low Back Pain in Menopause
Chronic LBP isn’t just a personal health issue – it’s a societal one. It’s a leading cause of workplace absence and the second most common reason for GP visits. It can impact mental health, mobility, and quality of life. Luckily, there is plenty we can do to improve it!
Exercise: Strengthening core muscles, particularly the abdominal muscles and pelvic floor, helps support the spine. Exercise will also improve general strength and stamina, which eases pain and lessens fatigue over time. This can be something as simple as going for a daily walk, doing gentle yoga or using resistance bands.
Manual therapy and massage: Chiropractic treatment and physiotherapy can ease muscle tension and improve mobility.
Getting Enough Sun: Sufficient vitamin D intake is essential for maintaining bone mass and preventing osteoporosis. You don’t have to spend too much time in the sun to get your recommended daily dose – about twenty minutes on bare skin is enough. If you can’t get enough vitamin D through sunlight, invest in a good quality D3 supplement, ideally with vitamin K2.
If you would like more top tips on managing back pain during the menopause, read our blog all about it here: Back Pain and the Menopause – What’s The Link?
The Bottom Line
Menopause is more than hot flashes and mood swings—it’s a time of profound musculoskeletal changes. Oestrogen deficiency contributes to chronic pain, muscle weakness, and osteoporosis. Exercise, strength training and a healthy lifestyle remain crucial for managing pain and preventing long-term complications. A holistic approach is the key to maintaining strength, mobility, and quality of life during and after the menopause.
We can help you with this at Sundial Clinic in Brighton. Book in today and begin your journey to a pain-free life.