Soothe Back and Joint Pain During Peri/Menopause, Gently.
If your back, hips, or knees have been aching more lately, you’re not imagining it. Many women in perimenopause notice new stiffness or tension, especially after long workdays or restless nights. When oestrogen levels start to fluctuate, joints lose some lubrication and muscles hold tension more tightly. Add daily stress, long hours at a desk, and that ever-present mental load and your body begins to ask for attention in louder ways.
Back and joint pain during perimenopause isn’t just physical. It can feel emotional too, like your body is quietly begging you to slow down. The good news is: relief doesn’t have to come from drastic measures or perfect habits. It often begins with small, consistent acts of care. Simply because baby steps count & matter!
Below are 5 ways to ease discomfort and bring balance back to your body, soul and mind.
1. Breathe into tension
Your breath is your simplest self-care tool. Place one hand over the area that feels tight: your lower back or shoulders, wherever it feels stuck. Inhale slowly through your nose. Let your belly rise, then exhale gently through your mouth. This helps your nervous system settle and signals your muscles to release. Even two minutes of mindful breathing a few times a day can make a surprising difference.
2. Move in ways that feel kind
When pain shows up, we often tense or stop moving altogether. Yet, gentle movement can be exactly what your body needs. Try morning stretches, a light yoga flow, or a walk in fresh air. Focus on how it feels rather than how it looks. Kind movement keeps joints lubricated, supports posture, and reminds your back it doesn’t have to work so hard. And again … consistency is key, if we take stretching as an example, rather than stretching when it feels stuck, try to do it every day! A few minutes only will have a huge impact, promised!
3. Build soft strength
You don’t need intense workouts to feel strong. Small, stabilising exercises: like core activations, pelvic tilts, dumbbells or wall-supported squats, all help protect your spine and joints.
I repeat myself here, think consistency over intensity. Just a few mindful minutes a day can restore support from within.
4. Add warmth and true rest
Warmth is naturally calming for muscles and joints. A heating pad, hot bath, or warm compress before bed boosts circulation and soothes tension. Combine warmth with real rest: screen-free wind-down time, legs elevated on pillows, or simply lying still for a few deep breaths. Your body recovers faster when it finally feels allowed to pause.
5. Listen to what your body is saying
Finally, physical pain often holds emotional messages. Maybe your back is asking for less pressure, or your knees are inviting you to slow your pace. Instead of pushing through, experiment with listening.
➡️ Ask yourself: What kind of support would feel nourishing right now: movement, rest, help, or softness? That single shift from control to compassion can start deep, lasting relief.
Your back and joints aren’t failing you, they’re guiding you if you let them do it. Perimenopause is a profound transition, and your body’s signals are invitations to rebuild a kinder relationship with yourself. You don’t have to “push through.” You can choose to support your body with ease and attention.
And above all, don’t forget:
➡️ TAKE GOOD CARE OF YOURSELF, NOBODY ELSE WILL.
ONLY YOU KNOW HOW TO DO IT PROPERLY!!
