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Many women experience joint discomfort and musculoskeletal pain during the menopausal transition and beyond [1]. While hormonal changes are often considered a factor, a range of non-hormonal strategies may help manage these symptoms.
This article explores various non-hormonal approaches, including lifestyle adjustments, exercise, and other therapies, that women might consider to support joint comfort during menopause. It’s important to remember that individual experiences vary, and what works for one person may not work for another.
Understanding Menopause-Related Joint Discomfort
Joint pain, also known as arthralgia, is a common symptom reported by women during perimenopause and postmenopause [1]. This discomfort can affect various joints, including the shoulders [2]. While the exact mechanisms are complex, the hormonal shifts of menopause are thought to play a role in musculoskeletal changes [1]. It’s also worth noting that other conditions, such as late-onset systemic lupus erythematosus, can present with joint pain and may need to be considered by a healthcare professional [3].
It’s important to distinguish between typical menopausal joint discomfort and other forms of joint pain, such as that induced by certain medications like aromatase inhibitors, which can cause musculoskeletal disorders [4]. Consulting with a healthcare provider can help determine the underlying cause of joint pain and guide appropriate management strategies.
Lifestyle Adjustments for Joint Comfort
Adopting certain lifestyle habits can be a foundational step in managing joint discomfort. Dietary choices play a role, with some research suggesting that integrative lifestyle strategies involving diet may be beneficial for osteoarthritis management in post-menopausal women [5]. Focusing on a balanced diet rich in whole foods, fruits, and vegetables may support overall well-being and potentially influence inflammatory pathways.
Weight management is another critical aspect. Maintaining a healthy weight can reduce the load on weight-bearing joints, potentially lessening discomfort. Additionally, adequate sleep and stress management techniques may indirectly support joint health by reducing systemic inflammation and improving pain perception, although direct evidence linking these specifically to menopausal joint pain relief is still developing.
The Role of Exercise and Physical Activity
Regular physical activity is consistently highlighted as a beneficial strategy for managing joint discomfort and improving overall health during menopause. Exercise can help maintain joint flexibility, strengthen surrounding muscles, and improve physical function [5]. Studies have shown that physical exercise can positively impact health-related quality of life in perimenopausal women [6].
Different types of exercise may offer varying benefits. For instance, resistance training can help build and maintain muscle mass, which supports joints. Aerobic activities like walking, swimming, or cycling can improve cardiovascular health and joint mobility without excessive impact. Even in specific populations, such as older breast cancer survivors, exercise has been explored for its potential to relieve joint pain [7]. It is advisable to start with low-impact activities and gradually increase intensity, always listening to your body and consulting with a healthcare professional or physical therapist to tailor an appropriate exercise plan.
Complementary Therapies and Devices
Beyond lifestyle and exercise, some women explore complementary therapies and devices for joint comfort. While evidence for many of these is still emerging or mixed, some approaches are being investigated. For example, traditional Chinese medicine techniques like ‘scrapping therapy’ (Gua Sha) combined with herbal decoctions have been explored for perimenopausal syndrome, including symptoms that may involve discomfort [8]. However, more robust, high-quality research is needed to fully understand their effectiveness specifically for menopausal joint pain.
Other devices, such as heat or cold packs, supportive braces, or TENS (Transcutaneous Electrical Nerve Stimulation) units, are commonly used for general joint pain management. While not specifically studied for menopausal joint pain, these tools can offer temporary symptomatic comfort for some individuals. Always consult with a healthcare provider before trying new therapies or devices, especially for chronic or severe pain.
References
- Pain during menopause. Maturitas, 2025
- Perimenopausal arthralgia in the shoulder. Menopause (New York, N.Y.), 2018
- Late-onset Systemic Lupus Erythematosus. Rheumatology international, 2025
- Aromatase Inhibitors-Induced Musculoskeletal Disorders: Current Knowledge on Clinical and Molecular Aspects. International journal of molecular sciences, 2020
- Integrative Lifestyle Strategies for Osteoarthritis Management in Post-Menopausal Women: Insights on Exercise and Diet. Current rheumatology reviews, 2026
- Effects of physical exercise on health-related quality of life and blood lipids in perimenopausal women: a randomized placebo-controlled trial. Menopause (New York, N.Y.), 2014
- Study design and methods for the using exercise to relieve joint pain and improve AI adherence in older breast cancer survivors (REJOIN) trial. Journal of geriatric oncology, 2021
- [Scrapping therapy combined with Qingxin Zishen Decoction for perimenopausal syndrome with pattern of fire excess from yin deficiency]. Zhongguo zhen jiu = Chinese acupuncture & moxibustion, 2016
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Content is for informational purposes only and is not medical advice; consult a qualified healthcare provider before starting any supplement. As an Amazon Associate we earn from qualifying purchases.
