How to Treat Menopause Back Pain: 9 Effective Methods

Last updated 06.14.2024 | by Sabrina Johnson | 7 Minutes Read

This article has been reviewed and fact checked by Dr. Karen Pike, a senior physician administrator and board-certified emergency room doctor actively working in northern California. Read more at our medical disclaimer page.

Ah, menopause! Among the plethora of symptoms that menopause brings, back pain is the one that seems common and unserious, but trust me when I say it can cause serious health conditions if neglected for a prolonged period.

More than 600 million people around the globe are affected by back pain, one of the reasons it is considered a common medical condition. If narrowed down to the menopause phase, studies have shown that more than 50% of women experience back pain (1).

Yes, you read it right! Back pain also joins hot flashes, night sweats, and nausea, along with all others in the party of ‘menopause symptoms.’

I remember how my mother used to suffer from severe back pains during her perimenopause stage. Once, it became so critical that she used to struggle to walk straight when hit by the pain anytime during the day. Consulting a doctor and incorporating healthy strategies helped reduce the pain.

Back Pain During Menopause

Many women going through menopause have shared their experiences, through which it can be concluded that back pain is a very real and very common symptom. As mentioned above, more than half of women transitioning through perimenopause and menopause experience some degree of back pain.

That’s a lot of women, isn’t it?

  • Estrogen: Estrogen plays a critical role in keeping our bones strong and our joints lubricated. As our estrogen levels fluctuate during menopause, our bodies become less efficient at maintaining bone density. This can lead to a weakening of the vertebrae in our spine, making them more susceptible to pain and injury.
  • Weight: Many women also experience weight gain during menopause. This can put extra stress on the lower back, further exacerbating pain. Studies suggest a complex interplay between hormones and weight management during this time (2).
  • Muscles: Estrogen also helps keep our muscles strong and flexible. As those levels drop, our muscles can become weaker and less supportive, leading to aches and strains.
  • Osteoporosis: Menopause significantly increases the risk of osteoporosis, a condition that weakens bones and makes them more prone to fractures. This can lead to severe back pain, spinal deformities, and even fractures.

Reminder: It’s important to consult a doctor to get a proper diagnosis. They can rule out any underlying issues and recommend the best course of treatment.

9 Effective Methods to Manage Back Pain

You shouldn’t allow back pain to define your menopause experience. There are a number of strategies we can try to fight back and reclaim our comfort and mobility.

I have listed 9 effective methods to manage back pain. Following these can help ease the pain! However, it’s not the same for everyone; a method that works for some might not work for others. So, it is important to try different approaches continuously to know what’s best for you.

Lifestyle Modifications

  • Exercise: Regular exercise is crucial for managing back pain during menopause. Low-impact activities like swimming, walking, or water aerobics are just as effective as high-impact workouts in strengthening core muscles and improving flexibility (3).

    I found gentle yoga to be a game-changer. It helped me regain strength and flexibility in my core and back muscles, all while offering a meditative element that calmed my stress levels – a win-win!
  • Weight Control: We all know weight management is a constant battle, especially during menopause. But even a modest weight loss can significantly reduce pressure on the spine and alleviate back pain.

    You must aim for a healthy, balanced diet rich in fruits, vegetables, and whole grains. Oh, and don’t forget to stay hydrated! Water is essential for keeping your joints lubricated.
  • Posture: Slouching is a bad habit we all fall into, and it can be worse for your back, especially during menopause. Sitting tall with your shoulders back and core engaged can make a world of difference. I set reminders on my phone to check my posture throughout the day.
  • Stress Management: Chronic stress can worsen back pain by causing muscle tension. Mindfulness practices like meditation or deep breathing exercises can be powerful tools for managing stress.
  • Sleeping Habits: Did you know that a good night’s sleep is essential for overall health and pain management? Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine and ensure the sleeping environment is nice enough for better sleep.

Pain Relief Strategies

  • Over-the-counter Relief: For occasional back pain, over-the-counter pain relievers like acetaminophen can offer temporary relief. However, it’s important to follow dosage instructions carefully and consult with your doctor before using them regularly.
  • Heat vs. Cold: Both heat and cold therapy can be effective in managing back pain. Heat therapy can help relax muscles and ease stiffness, while cold therapy can reduce inflammation and swelling.
  • Complementary Therapies: Some women find relief through complementary therapies like massage therapy or acupuncture. If you’re considering these options, it’s crucial to choose a qualified practitioner.

Medical Interventions (if necessary)

  • Consult Your Doctor: Don’t hesitate to discuss your back pain concerns with your doctor. If your back pain is severe and doesn’t respond to other treatments, your doctor might recommend additional interventions like prescription medications or physical therapy.

    Physical therapy can help you learn exercises to strengthen your core and improve your posture. Working together, you can create a personalized plan to manage your pain and reclaim your well-being during menopause.

Additional Tips

Living with back pain during menopause can feel isolating, but you don’t have to do it alone. Here are some additional tips and ways to build a support system:

  • Open Communication with Your Doctor: A doctor is your partner in managing back pain during menopause. Be honest and open about your symptoms, including the severity and location of pain and any other health concerns you might have.
  • Building a Support Network: Surrounding yourself with supportive people is crucial during menopause. Talk to your family and friends about what you’re going through. Let them know what kind of support you need, whether it’s help with household chores, a listening ear, or simply someone to join you for a walk.
  • Menopause Support Groups: Connecting with other women experiencing menopause can be an incredible source of support and encouragement. Online forums or in-person support groups allow you to share your experiences and learn from others.

    One of my friends dealing with back pain during menopause joined a local menopause support group. Sharing stories and tips with women who understood what she was going through made her feel validated and empowered.


Is back pain during menopause a sign of something serious?

While back pain is a common symptom of menopause, it’s important to consult a doctor to identify the specific source of the pain. This is especially important if you experience numbness, tingling, or radiating pain down the legs, as these could indicate a more serious underlying condition.

However, in most cases, back pain during menopause can be effectively managed with lifestyle changes and pain relief strategies.

Will exercise make my back pain worse?

No. Regular exercise is one of the most effective ways to manage back pain during menopause. Low-impact activities can strengthen core muscles, improve flexibility, and reduce stiffness. Remember to start slow and listen to your body, gradually increasing intensity and duration as your pain improves.

Are there any alternative therapies that can help with back pain during menopause?

Some women find relief through complementary therapies like massage therapy or acupuncture. The therapies help relax muscles and reduce pain.


Menopausal back pain is normal, but effectively working to reduce the pain is essential to prevent disruptions and other severe conditions.

You don’t have to let back pain steal your joy during menopause. Remember, with a combination of lifestyle changes, pain relief strategies, and a supportive network, you can manage your pain and live a full, active life.


  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.

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