If you've noticed your body feeling stiffer, achier or more tender since entering perimenopause or menopause, you're not imagining it. Muscle and joint discomfort is one of the most commonly reported symptoms of menopause, yet it's one of the least talked about.
Most conversations focus on hot flushes and sleep disruption, while the very real physical muscle aches that many women experience quietly goes unaddressed. Here’s everything you need to know about managing menopausal muscle aches naturally.
At a glance:
- Muscle aches in menopause are common, linked to falling oestrogen
- Lower oestrogen affects muscle, joint and tissue flexibility
- Massage and self-care can help ease tension and boost circulation
- Try Alexandra Kay Time to Ease Muscle Relax Body Oil to massage sore muscles
- Gentle stretching and stress management also help reduce stiffness and discomfort
Why does menopause cause muscle and joint aches?
Oestrogen does far more than regulate the menstrual cycle. It plays a pretty big role in maintaining the health of muscles, joints, tendons and connective tissue throughout the entire body. As oestrogen levels decline during perimenopause and menopause, the effects are felt well beyond the reproductive system.
Oestrogen receptors exist in muscle tissue, joint cartilage, tendons and ligaments. When oestrogen is plentiful, it helps keep these tissues supple, lubricated and resilient. When levels fall, cartilage can become thinner and less cushioned, tendons lose some of their elasticity, and muscles may become more prone to fatigue and slower to recover.
The result can be muscles that feel stiff in the morning, achier after exercise and more sensitive to physical strain than it used to be.
This can manifest in different ways. Some women experience a general all-over achiness, particularly in the hands, knees, hips and lower back. Others notice joint stiffness, especially first thing in the morning, or muscles that take longer to recover after activity.
Oestrogen and muscle inflammation
Beyond its structural role, oestrogen also has an anti-inflammatory effect in the body. It helps regulate the immune response and can suppress inflammation so when oestrogen levels decline, this natural anti-inflammatory protection reduces.
This is why many women in menopause notice that their muscles feel sore more easily, that recovery from exercise takes longer, and that they experience a kind of low-grade, persistent achiness that wasn't present before.
Taking care of your wellbeing during menopause
Lifestyle, movement and hormones all play a role in managing menopausal aches, but self care can also help to support your wellbeing. Massage, aromatherapy and helping to boost your relaxation can all make a big difference during menopause.
A warm massage with oil after a bath or shower can be particularly effective for easing tightness in the neck, shoulders, lower back and legs. It helps boost circulation, bringing oxygen and nutrients to tired tissue, all while supporting the body’s natural inflammatory response.
Our Alexandra Kay Time to Ease Muscle Relax Body Oil is the perfect pick for a relaxing massage for sore muscles during menopause. Made with warming, anti-inflammatory Ginger Oil, energising Black Pepper, CB2-Skin™ Biofunctional for comfort and soothing Peppermint and Eucalyptus, it works well as a soothing body oil, massage oil or bath oil for aches, pains and relieving tired muscles.
Each bottle goes a long way, providing enough slip for approximately 20 neck and shoulder massages and 5 full body massages. Use it after a workout to ease stiff and tired muscles, or anytime you feel achy.
Alexandra Kay Time to Ease Muscle Relax Body Oil 100ml
Melt away muscle tension with this organic bath, body and massage oil316,00 kr
“I have been using this for a few weeks now. I massage some of the oil into my calf, thigh and under foot as I have pain and aching there, I feel this helps to ease the aching plus my skin feels amazing and I don't need to shave my legs everyday now.” Julie
Creating a menopause-friendly evening wind-down routine
Menopause can affect your sleep, and it’s one of the most disruptive symptoms to experience. By creating a routine to help you wind down, you can prepare your body and your nervous system for rest.
A warm bath can be great for achy muscles and for sleep, especially if you add some Alexandra Kay Time to Ease Muscle Relax Body Oil to the water. Warm water encourages blood vessels to dilate, improving circulation to sore muscles and joints, while steam and scent can help you to relax.
Spend 15-20 minutes soaking and take your time to relax, breathe slowly and wind down.
Once you get out of the bath, while your skin is still warm, apply our Alexandra Kay Time To Restore Magnesium Lotion to any areas that feel tense or sore. Magnesium is an essential mineral with a particularly important role during menopause: it supports muscle relaxation, regulates the nervous system, aids sleep quality, and helps the body manage the physical effects of stress.
We’ve combined high levels of Zechstein Magnesium Chloride with skin-calming plant active CB2-Skin™ Biofunctional (derived from Patchouli), skin-softening Red Algae and hydrating Rice Extract to support your skin’s natural barrier while soothing muscle aches.
Alexandra Kay Time to Restore Magnesium Lotion 200ml
Discover a soothing place with our Magnesium body lotion422,00 kr
“Due to the scent, moisturising and relaxing qualities of this lotion, it is now my go-to, a time-for-me everyday (it feels that special). I use it am/pm but really do feel it is beginning to help me sleep and relax as part of a sleep routine. I have very sensitive skin and arthritis and it helps to soothe away the day and my skin is much better for it.” Anon
Before your bath, or as part of your wind-down, ten minutes of gentle stretching focusing on the hips, lower back, and shoulders can meaningfully support joint mobility and release the muscular holding patterns that build up through the day.
During menopause, the stress hormone cortisol can become more disruptive, which can affect your sleep, inflammation and muscle tension. Anxiety can heighten during menopause too, so reducing cortisol becomes even more important.
Find out more about our natural skin care for menopausal skin and natural wellbeing support.
Would you like help choosing the right products for menopausal skin? Our friendly UK customer care team is happy to help with any questions about ingredients and can be contacted on 01403 740350.
Medical disclaimer: The information in this article is intended for general informational purposes only and does not constitute medical advice. Menopause affects every woman differently, and symptoms including persistent muscle pain, joint discomfort and sleep disturbance should always be discussed with a qualified healthcare professional.
If you are experiencing significant or worsening symptoms, please seek guidance from your GP or a menopause specialist. Green People products are designed to complement a healthy lifestyle and are not intended to diagnose, treat, cure or prevent any medical condition.
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