Understand this symptom
Muscle pain
Thibaut Santermans
Insight
The essentials
This symptom is caused by the hormonal shifts your body is going through. Understanding what's happening helps you better cope with what you're feeling.
The cause
Joint and muscle pain around menopause can be related to a mix of factors. These include normal aging (loss of muscle mass), hormonal fluctuations (particularly declining estrogen and progesterone levels), and changes in inflammation and joint lubrication. Often, there's no single, clear cause.
What (often) helps
Regular exercise (especially strength training and low-impact options like walking, swimming, and yoga), a pro-inflammatory diet (Mediterranean), better sleep, and stress reduction. Some women benefit from topical pain relief (e.g., capsaicin cream), supplements like magnesium or vitamin D, or—in some cases—menopausal hormone therapy. If it worsens or hinders your health, get it checked out.
The science
In medical terms, joint pain is called arthralgia and muscle pain myalgiaBoth occur more frequently around menopause and with aging. The symptoms can be localized to a single joint (e.g., knees) or more widespread (e.g., neck or back). Many women notice: stiffer in the morning or after sitting for a long time, and often a bit better later in the day.
What researchers think may play a role
- Muscle loss due to age (sarcopenia): Muscle mass and strength gradually decline with age. This can contribute to a sensitive, "tight" body feeling. This appears to be not solely due to hormones, but primarily to aging in general (hormones can play a role).
- Inflammation: Estrogen normally has an anti-inflammatory role. When estrogen levels drop, it can affect inflammatory responses and the cartilage and connective tissue around joints.
- Less joint lubrication: Declining estrogen may be linked to less “lubrication,” which can make joints more likely to become irritated.
- Pain perception (pain modulation): Hormones can influence how intensely you experience pain. That's why we see certain pain syndromes (such as fibromyalgia) more often in women, and also more often after menopause. (But this isn't the case for everyone.)
Factors that can make it worse
Poor sleep, stress, depressed mood, higher BMI/weight and conditions such as osteoarthritis or rheumatoid arthritis can all contribute.
What you can do concretely
Exercise (usually the most important):
- Strength training (2–3x/week) to slow muscle loss and support joints.
- Low-impact: walking, swimming, yoga, pilates.
- Are you experiencing severe or acute pain? Consult a doctor or physiotherapist.
Power supply:
- Eat a "Mediterranean" diet: lots of vegetables, legumes, fruit, whole grains, olive oil, nuts; less ultra-processed foods and added sugars.
Sleep & stress:
- Poor sleep can increase pain (and pain can disrupt sleep). Anything that helps your sleep often helps your pain as well.
Fast relief:
- Progressive muscle relaxation (tend muscles for 10 sec, release).
- Capsaicin cream can help locally (not for everyone).
Supplements / medication:
- Magnesium may help with muscle relaxation, but may cause stomach upset (some forms are better tolerated).
- Vitamin D Supports bone and muscle function; some studies link higher levels to less pain, but the effect varies.
- CBD: Evidence for chronic pain exists, but research specifically for joint/muscle pain is still developing.
- Over-the-counter medication such as ibuprofen can help temporarily, but use it sensibly and preferably in consultation if you need it often.
Hormone therapy:
- Menopausal hormone therapy may have a modest effect on muscle and joint pain in some women, but it is not a guarantee and requires individual consideration with your doctor.
