Muscle Tension in Menopause: Finding Relief and Relaxation
Feeling like your muscles are constantly tight, even when you haven’t been working out? Menopause can bring on unexpected muscle tension, making your body feel stiff and sore.
Muscle tension refers to the sensation of tightness, stiffness, or discomfort in the muscles, commonly affecting the neck, back, shoulders, and legs.
Muscle tension and aches can slow you down and affect your day-to-day life. Learn how to relax tight muscles and improve your mobility.
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What is muscle tension?
Muscle tension refers to the state in which one or more muscles remain semi-contracted for a prolonged period of time often causing small lumps or “knots” which you can feel by touching the affected area.
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How common is muscle tension during menopause?
Muscle tension or aches are experienced by around 45-55% of women during the menopausal transition, though they may not always directly attribute this to menopause
Common signs of muscle tension
- Tightness or stiffness in various muscle groups.
- Soreness or muscle aches, especially after periods of inactivity.
- A feeling of tension that may be accompanied by headaches or stress.
Self care tips
Gentle stretching exercises like yoga or Pilates can help release tight muscles and improve flexibility.
Regular movement and light physical activities like walking or swimming can prevent stiffness.
Incorporating mindfulness practices like meditation, deep breathing, or warm baths can help reduce overall muscle tension.
Medical treatments
Over-the-counter pain relievers or muscle relaxants can help relieve discomfort. Physical therapy or massage therapy may also be beneficial—speak with a healthcare provider to determine the best option for you.
Menopause and muscle tension FAQs
Yes, muscle tension can result from hormonal fluctuations, stress, and changes in physical activity levels during menopause.
Stretching, regular exercise, and relaxation techniques like warm baths or yoga can help alleviate tension.