Chances are, if you’ve made it to the age of menopause (around your 40s), you’re no stranger to the odd ache or pain. The twinging knee or aching back that started as soon as you hit 35, the neck ache from sleeping at a funny angle. Honestly, to be a woman can often just mean pain, from period cramps to childbirth. It sucks, we know. General pain aside, one sometimes lesser-known symptom women are – unpleasantly – surprised by is the onset of menopause and the chronic pain it brings. 

It may have started in your 20s or 30s with conditions like PMOS or endometriosis, popped up during perimenopause, or been exacerbated by your body’s hormonal fluctuations while you transition to this next stage of life. Chronic pain, specifically joint pain, can pop up during menopause, and learning how to manage it is another journey women have to go through.

This year’s World Menopause Day theme is chronic pain in menopause, demonstrating the impact it has on women worldwide. In this article, we’ll break down common causes of chronic pain during menopause, how to manage them, and how to support yourself. 

Key Takeaways:

  • Hormonal changes during menopause, like the decrease in oestrogen, can trigger chronic joint pain conditions or make pre-existing ones worse.

  • Migraines, joint stiffness, and generalised aches and pains are all associated with chronic menopause pain.

  • Specialised pain management like nerve treatments, hormone replacement therapy, over-the-counter painkillers and lifestyle changes can help to relieve pain.

Types Of Chronic Pain Common In Menopause

The most common types of chronic pain in menopausal women include:

  • Joint pain: particularly deep aches in the knees, shoulders, hands, and back.
  • Muscle aches: persistent, dull aches in major muscle groups, or an ‘all-over’ achy feeling.
  • Headaches and migraines: acute and sharp, or dull pain in your head.
  • Pelvic pain: thinning and drying of vaginal tissue can make intercourse and everyday movement painful.
  • Your family: asking you what’s for dinner every night. Okay, we’re joking with that one, kind of…

What Can I Do If I’m Struggling With Chronic Pain During Perimenopause & Menopause?

If you’re struggling with joint pain, or any pain during the menopause transition, we hear you, and you’re not on your own! Chronic pain is a very common issue, and there are multiple types of menopause treatments you can explore.

Lifestyle Changes To Support Joint Pain

  • Gentle, low-impact exercise like walking, swimming, Pilates, and yoga helps to keep your joints mobile without adding strain. The perfect excuse to book that class you’ve been thinking about joining.

  • Resistance and strength training help to preserve muscle mass. Building muscle also helps to offset the slower metabolism associated with menopause. You don’t have to lift crazy heavy to see results either. Just light training is great. 

  • Prioritising high-quality sleep helps the body to recover, as well as its pain regulation process. 

Medical Options For Chronic Pain

  • Having a conversation with your GP or a specialist menopause doctor can lead you to other options, such as pain management specialists. They can provide treatments like steroid injections, physiotherapy, and more.

  • Hormone replacement therapy has evidence for reducing joint-related symptoms. There are multiple different options you can explore to find a plan that works for you.

  • Over-the-counter pain medication like NSAIDs, a group of anti-inflammatory painkillers, can provide short-term relief.

Emotional Support When Dealing With Pain In Menopause

  • Reduce stress where possible, as stress can cause your body to tense up, making pain feel more intense.

  • Connect with friends and family who may be experiencing the same thing; chronic pain can feel isolating but is unfortunately very common. Chances are, your mum, aunts, sisters, or close friends have been through this too.

  • Take time for yourself to do things that bring you joy, like gentle walks, coffee with a friend, or your hobbies.

World Menopause Day 2026: Chronic Pain At Midlife

This year, the International Menopause Society has chosen Chronic Pain At Midlife as World Menopause Day’s focus. This theme brings attention to how overdue a focus on women’s chronic pain is, and highlights the significant number of women who struggle before, during, and after menopause with chronic pain, yet suffer in silence. This year’s theme is a chance to open the conversation while directing women to practical, proven guidance. 

Not sure what’s behind your symptoms? The team at Hermona Health, led by Dr Anna Kowalczyk-Ord, offers menopause care via telehealth across WA, or in person in Joondalup. Book a consultation today to have a compassionate conversation about what you’re experiencing and a suitable plan for your lifestyle.  

Frequently Asked Questions

Joint pain is very common during perimenopause and menopause, but it isn’t something you just have to put up with. If the pain is persistent or affecting your daily life, it’s worth talking to a GP or menopause doctor about what’s causing it and how to find relief.

For some women, hormone replacement therapy (HRT) has evidence for easing joint-related symptoms. It also has benefits for other menopause symptoms like hot flushes and sleep disruption. Whether it’s suitable depends on your health history and symptoms, so it’s best discussed with a doctor who can tailor a plan to you.

To relieve chronic pain at home, you can try: 

  • Gentle, low-impact movement like walking, swimming, Pilates or yoga
  • Prioritising good sleep and managing stress
  •  Over-the-counter anti-inflammatories can offer short-term relief

If in doubt, contact a professional for tailored guidance!