What’s Really Going On and How to Find Relief
If you’ve found yourself waking up with stiff fingers, sore knees, or an aching back as you approach midlife, you’re not alone. Aching joints during menopause is one of the most common, and most frustrating symptoms women report, yet it often goes unrecognised or gets blamed on ageing alone.
In this blog, we’ll explore why joint pain increases during perimenopause and menopause, what’s causing it, and the most effective ways to manage it naturally so you can stay active, mobile and feeling strong.
Why Do Joints Ache More During Menopause?
The main culprit? Hormonal changes.
As oestrogen levels decline in perimenopause and menopause, inflammation in the body can increase. Oestrogen has anti-inflammatory properties, so without it, many women experience more aches and pains, particularly in the joints.
This hormonal shift can also affect the production of collagen, the protein that keeps your joints and connective tissue supple. With lower collagen levels, your joints may feel stiffer, especially in the morning or after periods of inactivity.
Other contributing factors include:
- Poor sleep (another menopause side effect!)
- Increased stress and cortisol
- Weight gain, which puts more strain on joints
- Reduced physical activity, leading to muscle loss and stiffness
Common Joint Pain Areas During Menopause
Many women notice pain in the following areas:
- Knees
- Hips
- Neck and shoulders
- Fingers and wrists
- Lower back
This kind of discomfort is sometimes misdiagnosed as early arthritis, but if it starts around the time of hormonal changes, it’s worth considering whether menopause might be playing a role.
What Can Help With Aching Joints in Menopause?
The good news? You don’t have to put up with it. There are several lifestyle changes and treatments that can make a significant difference:
1. Stay Active with Joint-Friendly Movement
Gentle but regular exercise is one of the best ways to ease joint pain. Try low-impact activities like:
- Swimming
- Yoga or Pilates
- Walking
- Strength training (yes — strong muscles support your joints!)
At Owning Your Menopause, we’ve designed on-demand classes to support midlife movement, including yoga for mobility and strength sessions that are joint-friendly and hormone-conscious.
2. Anti-Inflammatory Diet
Eating a balanced, nutrient-rich diet can help reduce inflammation in the body. Aim to include:
- Omega-3 rich foods (like oily fish, flaxseed, and walnuts)
- Colourful fruits and vegetables
- Whole grains
- Plenty of water
Avoid excess sugar and processed foods, which can trigger inflammation.
We cover this in more depth in our monthly menu plans available to app members.
3. Consider Supplements
Some women find relief with supplements that support joint and hormone health:
- Omega-3 fatty acids
- Vitamin D (especially important if you live in the UK)
- Magnesium
- Collagen peptides
Always speak to a GP or qualified menopause practitioner before starting any new supplement routine.
4. Hormone Replacement Therapy (HRT)
Many women notice that HRT helps reduce joint pain, especially when started early in perimenopause. Oestrogen replacement can decrease inflammation and help your body maintain collagen production.
If you’re curious about whether HRT could help you, check out our podcast episode with Dr Linia Patel where we discuss hormone balance in depth.
You can also explore further medical guidance from the NHS on menopause symptoms and available treatments.
Don’t Ignore the Symptoms
If your aching joints during menopause are affecting your quality of life, it’s time to take action. You’re not imagining it, and you’re definitely not alone. The sooner you address it, the easier it is to prevent long-term stiffness and loss of mobility.
The Owning Your Menopause app offers a supportive space for women navigating joint pain, hot flushes, sleep issues and more. Join our regular strength and nutrition challenges or explore our community-led discussions on topics like bone health and hormonal support.
Final Thoughts
Joint pain in menopause isn’t just a part of getting older, it’s a sign your body needs extra care and attention during this transition. With the right mix of movement, nutrition, and support, you can reduce pain, restore flexibility, and feel stronger than ever.
Explore More:
What to Expect in Perimenopause: A Full Symptom Guide
Exercise in Menopause – feel better through movement
