Joint Pain During Perimenopause
Joint pain is one of the most common symptoms of menopause, yet this musculoskeletal complaint often goes undiscussed, unlike hot flashes and night sweats. Research shows that between 51-59% of perimenopausal/menopausal women experience joint pain, stiffness, or backache.
Personally, I deal with pain and stiffness in my lower back. Lately, that pain has been extending down into my hips. It took several years for me to realize that my pain was the result of perimenopause. In the meantime, I tried everything - including chiropractors, acupuncture, physical therapy, and I even underwent lumbar spine ablation (a procedure that uses radiofrequency to burn the nerves to alleviate pain). Nothing I tried gave me relief, and during this time, not a single provider or professional suggested that my pain could be due to perimenopause.
The Link Between periMenopause and Joint Pain
Joint pain is a common part of aging for both men and women, with over half of people over 65 reporting some form of it. Osteoarthritis, more common in women, often begins after age 50.
The onset of perimenopause can coincide with increased joint pain, primarily due to decreasing estrogen levels. This decline in estrogen, which also causes hot flashes and night sweats, leads to reduced bone density and affects muscle and tendon strength. Consequently, perimenopausal women are more prone to injuries and longer recovery times.
Estrogen also helps lubricate joints and reduce inflammation, so its reduction leads to increased joint pain and stiffness. I like to think of estrogen as the oil that keeps your body (the machine) running smoothly. When that oil becomes depleted, the body can't function smoothly. Joint pain is the ultimate example of how decreased estrogen affects the body's ability to move smoothly.
The fluctuating levels of estrogen can lead to experiencing one symptom one day and an entirely different symptom the next. The intensity of symptoms can also fluctuate. I've noticed this over the years - I no longer have hip pain when I sleep on my side, a symptom I suffered from for at least a year.
Is It Osteoarthritis?
Osteoarthritis is more common in postmenopausal women due to the drop in estrogen. However, joint pain doesn't necessarily mean osteoarthritis. For an accurate diagnosis, consult your healthcare provider.
Signs and Symptoms of Osteoarthritis : Osteoarthritis symptoms can vary in severity and frequency. Common signs include:
Pain and stiffness in joints, especially in hips, knees, spine, and hands
Tenderness, warmth, and redness around the joints
Swelling
Reduced range of movement
Easing Perimenopausal Joint Pain
Joint pain can be debilitating, but several strategies can help. Here are natural tips to reduce inflammation, regain flexibility, and ease pain.
Keep Moving: Exercise is crucial for maintaining joint flexibility and movement. Opt for light, load-bearing, non-impact activities like swimming, cycling, yoga, or Pilates. Yoga, particularly, has helped increase flexibility and reduce my shoulder pain.
Strengthening Exercises: Regular strengthening exercises can reduce long-term joint pain. A physiotherapist can guide you through exercises tailored to your needs, or you can find online resources demonstrating effective physiotherapy techniques.
Hot and Cold Therapies: Using hot or cold treatments can alleviate pain and reduce inflammation. Cold therapies, like ice packs, are effective for swelling, while heat therapies, such as hot baths, can relieve stiffness.
Diet: Diet plays a significant role in joint health. Reducing sugar, refined carbs, and processed foods can decrease inflammation. Incorporate anti-inflammatory foods like oily fish, avocados, berries, broccoli, green tea, and dark chocolate into your diet.
Stay Hydrated: Proper hydration is essential, especially during menopause. Dehydration can exacerbate joint pain and lead to conditions like gout. Drink plenty of water to keep your joints well-lubricated.
Weight Loss: Maintaining a healthy weight reduces stress on your joints. Even losing a few pounds can improve mobility and decrease pain.
Magnesium: Magnesium helps prevent calcium buildup in bones and joints, lowers inflammation, and reduces pain sensitivity. Eat magnesium-rich foods like leafy greens, beans, seeds, and nuts, or consider a supplement.
A few Perimenopausal Joint Pain FAQs
Q: What joints are affected by menopausal joint pain? Any joint can be affected, but the most common areas are the spine, knees, shoulders, elbows, neck, and hands.
Q: Can menopause cause back pain? Yes, back pain is common during menopause due to decreased estrogen, which affects the lubrication and strength of spine joints.
Q: How long does menopause-related joint pain last? The duration varies. Some women find relief as hormonal imbalances settle, while others may develop long-term conditions like osteoarthritis.
Joint pain is no joke and can significantly impact daily life during perimenopause, but there are ways to find relief. Lifestyle modifications such as diet, exercise, and other natural solutions, can go a long way in helping manage the pain and regain your quality of life.
