The Link Between Menopause and Back Pain
If you are a woman aged 45 and beyond and you're experiencing back pain; whether it's a new occurrence, you didn't have this before, or it just gradually came on, it's this nagging, aching back ache that seems to be getting worse.
Well, you're not alone. In fact, many women over the age of 45 during that stage of perimenopause to menopause stage experience back pain. There is a link talk between the link between menopause and back pain and why so many women experience this, what the explanation is, and also give you some tips and tools on what you can do to help it.
I've seen thousands of women with back pain.
Many women find that back pain starts—or worsens—after age 45. It’s not something they’ve dealt with before, yet it gradually creeps into daily life, making it harder to stay active. This can feel frustrating, especially if you’ve already tried different types of exercise, sought help from other practitioners, or perhaps haven’t done anything at all.
So, why is this happening during the perimenopause to menopause transition?
Menopause is officially defined as going 12 consecutive months without a menstrual cycle. The years leading up to it—known as perimenopause—are often when hormonal fluctuations begin causing unwanted symptoms. These changes typically start in a woman’s 40s, but they can happen earlier or later. The average age for menopause is around 53.
When estrogen levels begin to drop, your body can experience a cascade of changes:
Joint stiffness or discomfort
Muscle loss and decreased tone
Bone density changes
Hot flashes and night sweats
Weight gain and difficulty sleeping
Hair thinning, dry skin, and changes in vaginal health
Incontinence, bladder urgency, or prolapse symptoms
As a pelvic floor physical therapist, I see many women struggling with new bladder issues or feelings of pelvic heaviness at this stage. Hormonal shifts impact muscle tone, leading to atrophy (loss of muscle mass), which reduces the support around your joints—including your spine.
Here’s the science behind it: Between each vertebra in your spine is a disc, and research shows that after age 35, these discs gradually lose fluid and height. Over time, this can contribute to the “shrinking” many women notice in their later years. Without strong muscles to stabilize and protect the spine, vertebrae sit closer together, increasing compression and discomfort.
The muscles that stabilize your spine—especially your core and pelvic floor—are key to controlling movement and reducing back pain. Without regular strengthening, like Pilates or targeted core training, your back is more vulnerable to aches, stiffness, and injury. You might notice it’s harder to get out of bed in the morning or that you feel stiff after sitting in the car for a while.
The good news? With specific exercises to strengthen your core, improve posture, and address hormonal changes, you can significantly reduce back pain and keep doing the activities you love—without feeling like your body is working against you.
What You Can Do
Now that you understand why these changes happen to your spine, let’s talk about what you can actually do to feel better and stay active.
1. Check Your Hormone Levels
Seeing a doctor who specializes in hormones and getting your blood levels tested can make a big difference. If you’re not sleeping well, gaining weight, or experiencing unexplained back pain, fluctuating hormones could be the culprit.
2. Rethink Your Exercise Routine
Many women try to use the same high-intensity or cardio-heavy workouts that worked in their 20s and 30s. But during perimenopause and menopause, these approaches may not be as effective—and can sometimes make back pain worse. It’s important to choose exercises that build strength, protect your joints, and support hormonal health.
3. Work With a Back Pain Specialist
A physical therapist or women’s health specialist can create a program tailored to your needs. At our clinic, we love using Pilates for back pain relief, because it focuses on breathing, core strength, posture, and flexibility—all essential for supporting your spine. A strong, stable core helps you bend, lift, and sit for longer periods without pain or pressure in your lower back.
4. Protect Your Bones
One of the side effects of menopause is bone loss, which can lead to osteopenia or osteoporosis. Strength training is key—not just for muscles, but for bones too. Weight-bearing and resistance exercises create gentle “tug and pull” on your tendons and bones, stimulating bone growth and strength.
5. Maintain Your Body With Regular Care
New aches and pains are common after 40 due to natural wear and tear combined with hormonal changes. Regular “maintenance” is essential—this could mean combining bodywork like massage with strengthening and flexibility training to keep your body balanced and pain-free.
6. Improve Your Posture
Poor posture increases pressure on your spine. Set a timer to remind yourself to stand up and move every 20–30 minutes if you sit at a desk. Movement improves blood flow and reduces compression on your spine. In the car, use lumbar support to maintain healthy alignment—avoid deep couches or bucket seats that cause you to slump.
7. Prioritize Sleep and Hydration
Rest and recovery are just as important as exercise. Adequate sleep allows your body to heal, while proper hydration keeps your discs and joints healthy.
Here’s to a Healthy Back in Menopause!
You don’t have to live with back pain. With the right combination of hormone awareness, targeted exercise, and supportive lifestyle changes, you can keep your spine strong and pain-free well into your 50s, 60s, and beyond.
📞 Contact us for a free consultation: (760) 503-4440