Menopause and Joint Pain: Causes and How to Ease It

Last updated 07.31.2023 | by Sabrina Johnson | 9 Minutes Read

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Joint pain and stiffness is a common symptom of menopause. But unlike hot flashes and night sweats, this unpleasant side effect isn’t often discussed.

But joint pain affects millions of menopausal women around the world. And for many of us, it can be debilitating.

The problem is often at its worst first thing in the morning. But aching, swollen joints can seriously restrict your activities throughout your day. Exercise becomes difficult, and painful knees, hips, elbows, and shoulders can keep you up at night, causing you to lose sleep.

Joint pain can feel like stiffness, aching, or burning, and sometimes, it’s also accompanied by swelling. But what causes the discomfort, and how can you find relief?

In this post, we’ll examine why so many women suffer from joint pain during menopause. Then, we’ll share some of the best methods to ease the symptoms so that you can get back to feeling like your old self.

Menopause and Joint Pain: What’s the Connection?

Joint pain is a normal and natural part of the aging process for both women and men. In fact, more than half of all people over the age of 65 report having some type of joint pain.

Osteoarthritis is a common cause, and the condition is more likely to occur in women than in men.

But why does joint pain seem to show up for so many women during menopause? Is it just a coincidence? Or is there a link?

When women enter perimenopause, their estrogen levels begin to taper off. This reduction in estrogen is what causes many of the symptoms of menopause, including hot flashes, night sweats, and loss of libido. But a decline in estrogen also results in a decline in bone density.

This is why so many women over 50 suffer from osteoporosis, a condition characterized by weak and brittle bones.

But according to recent research, lower levels of estrogen also have an impact on muscle and tendon strength. So, women going through menopause are more likely to be injured while playing sports and working out. Plus, it also takes longer for them to recover.

Another way estrogen affects the joints is by keeping them lubricated and decreasing inflammation. So, when estrogen levels fall, we no longer reap these joint-friendly benefits, and pain and stiffness are more likely to occur.

Science is only just beginning to understand the links between estrogen and joint health. But from what we know so far, the evidence is clear. As estrogen levels dip during menopause, we are more likely to suffer joint pain, stiffness, inflammation, and yes, even full-blown osteoarthritis.

Is It Osteoarthritis?

Osteoarthritis is more common in women than in men, and it’s more likely to begin after the age of 50.

As we discussed above, a drop in estrogen can put menopausal women at an increased risk of developing osteoarthritis. But just because you have some pain and stiffness, it doesn’t automatically mean you have the condition. To get an accurate diagnosis, visit your doctor or healthcare provider.

What Are the Signs and Symptoms of Osteoarthritis?

The symptoms of osteoarthritis tend to appear and disappear, but in some more serious cases, it can be constant. The severity of pain is directly impacted by your activity levels. Some people even notice a difference in their symptoms depending on the weather.

Here are the most common symptoms to look out for:

  • Pain and stiffness in the joints, particularly in the hips, knees, spine, and hands
  • Tenderness, warmth, and redness of the skin around the joints
  • Swelling
  • Limited or reduced range of movement

How to Ease Menopause-Related Joint Pain

How to Ease Menopause-Related Joint Pain

Thankfully there are many ways you can find relief from menopause-related joint pain. Here are some expert-recommended tips and tricks to reduce inflammation, regain flexibility, and ease pain.

Keep Moving

If you are feeling achy and sore, you might not feel like jumping into a workout. But keeping your body moving is the best way to retain flexibility and movement in your joints.

Always perform a thorough warm-up and warm-down. If you notice pain during exercise, stick to light load-bearing, non-impact activities such as swimming and cycling or yoga and pilates.

Strengthening Exercises

Regular strengthening exercises are one of the most proactive ways to reduce pain in your joints in the long term.

If you can, visit a physiotherapist for a thorough assessment. They can guide you through the correct exercises to address your problem areas. Alternatively, there are countless videos online demonstrating physiotherapy movements and techniques that you can practice yourself at home.

Hot and Cold

Cooling or heating the joints can soothe pain and reduce inflammation. 

Cold therapies, such as ice packs or cooling gels and sprays, work particularly well for swollen joints. The cold temperature constricts the blood vessels and minimizes the blood flow to the area.

Heat therapies, such as a hot water bottle, sauna, or a hot bath or shower, can loosen and relieve stiff joints and muscles. They work in the opposite way by increasing blood flow to the area. This draws in essential nutrients and oxygen.


What we eat has a huge impact on every aspect of our health, including joint pain. Certain inflammatory foods can intensify the pain and make it worse, whereas others can provide relief.

Eliminate or cut back on sugar and refined carbs, as well as pre-packaged processed foods. You might also want to try cutting out dairy, as it can trigger inflammation in some people, making joint pain worse.

Instead, focus on eating real whole foods that lower inflammation and support bone and joint health.

Oily fish such as sardines, mackerel, and salmon are packed with omega-3 fatty acids. Studies show that omega 3s can reduce inflammation and help ease joint pain and stiffness. Fish is also packed with protein which your muscles need for growth and repair. And the stronger your muscles are, the more supported your joints will be.

Other powerful anti-inflammatory foods to add to your diet include:

  • avocado
  • berries
  • broccoli
  • green tea
  • mushrooms
  • grapes
  • dark chocolate
  • tomatoes
  • cherries
  • turmeric
  • ginger
  • cinnamon
  • cayenne pepper
  • black pepper
  • garlic
  • extra virgin olive oil

Stay Hydrated

Drinking plenty of water is crucial for your overall health, but this is especially important during menopause. Hot flashes and night sweats can deplete your body of vital fluids, leaving you dehydrated.

The cartilage around your joints is made up of 80% water. When there’s not enough water in the body to keep the cartilage working as it should, it can cause serious problems in the long run.

Chronic dehydration can also lead to a build-up of uric acid. If left unchecked, tiny crystals known as monosodium urate can form around the joints and tendons. This painful condition is known as gout.

Weight Loss

Weight gain is a common symptom of menopause. But unfortunately, being overweight or obese puts added strain on your joints, particularly your knees, hips, and ankles.

However, losing just a few pounds can make a big difference. So, if you have a high BMI, consider taking steps to trim down a little and see if your mobility and pain improve.


Magnesium helps to prevent a harmful build-up of calcium in your bones and joints. So, if you’re taking calcium supplements to stave off osteoporosis, it’s especially important to boost your body’s supply of magnesium.

Magnesium can also lower inflammation, relax tired muscles, and decrease the body’s sensitivity to pain.

Magnesium-rich foods include leafy green vegetables, beans, seeds, and nuts. You can also boost your magnesium levels by taking an over-the-counter supplement.


If treating joint pain the natural way isn’t working, you may want to speak to your doctor about pharmaceutical pain relief.

Over-the-counter pain relievers such as aspirin and ibuprofen can help to relieve mild to moderate joint pain.

If the pain is more severe, your doctor may prescribe a prescription painkiller that works more effectively. However, these types of medication are not meant to be taken long-term.

Corticosteroid injections are another option for more severe cases of joint pain. The treatment can dramatically reduce inflammation and significantly relieve pain for up to 6 months at a time.


Q. What joints are affected by menopause joint pain?

Any joint in any part of your body can be affected. The most common areas women notice pain are in the spine, knees, shoulders, elbows, neck, and hands.

Q. Can menopause cause back pain?

Yes, back pain is a common complaint among menopausal women. The spine is made up of vertebrae. These vertebrae are connected by multiple joints and ligaments, which allow movement and flexibility in your back.
But once estrogen begins to decrease during menopause, these joints can lose their lubrication and strength. This causes inflammation and pain, particularly in the lower back.

Q. How long does menopause-related joint pain last?

Many symptoms of menopause, such as hot flashes and mood swings, begin to taper off once a woman reaches menopause and her periods have stopped. But unfortunately, joint pain can sometimes last for much longer.
Everyone experiences menopause differently, and the outlook for joint pain depends on the underlying cause. Some women find relief once their hormonal imbalance settles down. Others develop long-term joint issues, such as osteoarthritis, which can last well into old age.


Joint pain can be one of the most debilitating menopause symptoms of all. Aching and stiff joints hold us back from doing the things we love and stop us from getting enough sleep at night. But thankfully, there are several ways to find relief.

If you’re suffering from joint pain, try the tips listed above. These natural solutions, including diet, exercise, and supplementation, could make a big difference.

That being said, if you’ve tried everything and you’re still suffering from menopause-related joint pain, visit your doctor. They can provide a proper diagnosis and devise a treatment plan that works for you.



  • 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.