Readers of our blog pages will know that we advocate the benefits of physiotherapy. We also aim to diversify the topics we address, either directly or through our excellent guest blogs, to look at overall health and wellbeing. This blog is no different, this time considering how physiotherapy can help you thrive whilst navigating menopause.
We are all aware that menopause is a journey that every woman embarks on, bringing with it a whirlwind of hormonal shifts and physical changes. While this transition is natural, the symptoms that come with it can sometimes feel overwhelming. However, we believe that they don’t have to define this stage of life. There are many aspects to consider, such as proactive care to help with joint stiffness and muscle fatigue to pelvic health challenges.
The good news? Physiotherapy offers solutions tailored to your body’s unique needs, helping you in your journey to regain comfort and confidence.
We have detailed some examples below.
Managing pain and discomfort
One of the most common complaints during menopause is joint pain and stiffness, especially in the knees, hips, and hands. It is reasonable to blame it on oestrogen, or rather, the lack of it, which impacts joint lubrication and cartilage health. The result can be conditions such as osteoarthritis or simply discomfort in everyday movement.
In addition, and to compound the discomfort, hormonal changes can reduce collagen, making muscles feel tight and fatigued. Add to this poor posture (which can tend to creep in with age), and you’ve got the perfect storm for neck aches, back pain, and general muscle tension. The individual effects (or combinations of) can be managed and this is where, in many cases, physiotherapy can help.
How physiotherapy can help:
Gentle manual therapies: massage and mobilisations can ease stiffness and boost circulation.
Targeted exercises: movements that reduce inflammation and restore balance in posture can work wonders.
Core strength and posture: the hidden heroes
During menopause, muscle mass takes a hit. This can lead to weaker core muscles, affecting your balance, posture, and even breathing patterns. Ever feel exhausted just standing upright? That’s your body struggling to maintain stability.
Postural changes like rounded shoulders or a forward-leaning stance are all too common, and they can lead to tension headaches or upper back pain.
How physiotherapy can help:
Core strengthening exercises: simple moves like pelvic tilts, bridges, or modified planks can rebuild stability.
Postural realignment: Retraining your body to find better alignment reduces strain on your muscles and joints.
Pelvic health: let’s talk about it
Declining oestrogen levels can also take a toll on your pelvic region, leading to:
Urinary incontinence
Pelvic organ prolapse
Persistent discomfort or pain
Pelvic health issues are common, but they’re often left unaddressed due to embarrassment or a lack of information. The truth is, these problems are highly treatable.
How physiotherapy can help:
Pelvic floor exercises: Kegels are just the start. Physiotherapists can customize exercises to strengthen or relax your pelvic muscles.
Advanced therapies: biofeedback and manual techniques ensure proper muscle activation.
Bladder health tips: simple changes like staying hydrated and avoiding bladder irritants (looking at you, caffeine!) can help.
Bone and joint health: keeping you strong
With menopause comes an increased risk of osteoporosis, as bone density takes a dip alongside oestrogen levels. This makes fractures more likely, especially in the hips, spine, and wrists. On top of that, joint pain can become a persistent issue.
How physiotherapy can help:
Weight-bearing exercises: walking, dancing, and light resistance training support bone health.
Aquatic therapy: a gentle way to strengthen muscles without stressing your joints.
Fighting fatigue and emotional stress
If you’ve ever felt drained to the point where even simple tasks feel monumental, you’re not alone. Menopause-related fatigue is often fuelled by poor sleep, night sweats, and hormonal changes.
Emotional stress only adds to the physical toll, creating a cycle of low energy and reduced activity.
How physiotherapy can help:
Gentle movement: practices like yoga or Pilates promote relaxation and improve sleep.
Stamina building: gradual, low-impact exercises help restore your energy without overwhelming your body.
Balancing act: reducing fall risks
Muscle loss, joint stiffness, and changes in balance can make falls more likely during menopause. Combined with fatigue, this risk can feel daunting.
How physiotherapy can help:
Simple balance exercises: standing on one leg or heel-to-toe walking builds stability.
Stability tools: wobble boards and resistance bands make balance work more engaging.
Taking the first step
Menopause might feel overwhelming, but it doesn’t have to be. Physiotherapy offers proven, non-invasive ways to help you move better, feel stronger, and live with confidence.
Ready to begin?
Book a consultation: chat with a physiotherapist to assess your needs.
Set goals: collaborate on a care plan tailored to you.
Stay consistent: small steps lead to lasting results.
Contact us
Let’s navigate this journey together, because thriving through menopause is absolutely possible.
We look forward to hearing from you and please feel free to call us on 07309 272 555 or email Physio@Lifemadesimple.co.uk. Life Made Simple - expert physiotherapy in Guildford and Surrey.
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