Menopause and Chronic Pain: How Yoga, Pilates and Weight Training can help

Menopause and Chronic pain

Have you noticed that aches and pains seem to affect more of your life than they used to? Perhaps your joints feel stiff in the morning, your muscles ache more frequently, or headaches and migraines have become harder to manage. You might even be experiencing several types of pain at once, alongside fatigue, poor sleep or difficulty concentrating.

If this sounds familiar, you are not alone. For many women, pain becomes more noticeable during perimenopause and menopause. Although these changes can be frustrating, there are practical steps you can take to support your body, improve your mobility and help you feel more comfortable in everyday life.

The good news is that movement, including yoga, Pilates and strength training, can play an important role in supporting your wellbeing during menopause.

Why can menopause cause more aches and chronic pains?

Oestrogen plays a role in many functions throughout the body, including the health of muscles, joints, bones and connective tissues. As hormone levels fluctuate and decline during the menopause transition, some women experience increased stiffness, discomfort and muscle aches.

This can happen alongside other menopausal symptoms, such as hot flushes, disrupted sleep, anxiety and low mood. Poor sleep and stress can influence how the nervous system processes pain, creating a cycle in which pain makes sleeping harder and tiredness makes pain more difficult to manage.

Some women also find that existing conditions, such as migraines or chronic pain, change during this stage of life.

It is important to remember that pain is real, even when scans or blood tests do not reveal an obvious cause. You do not have to simply accept persistent pain as an inevitable part of getting older.

Common types of pain during menopause

1. Joint and muscle pain

Joint and muscle discomfort is one of the most commonly reported symptoms around menopause. You may notice stiffness or aching in your hands, knees, hips, shoulders, neck or back.

Getting out of bed, climbing stairs or standing up after sitting for a long time may feel more difficult than they once did.

Gentle movement, regular strength training and exercises that maintain joint mobility can help you stay active and support your muscles and joints.

2. Headaches and migraines

Changing hormone levels can influence migraine patterns. Some women experience more frequent or severe migraines during perimenopause, although others find their symptoms improve after menopause.

If your headaches change significantly, become more frequent or interfere with daily life, speak to your GP about suitable treatment and management options.

3. Pelvic discomfort

Some women experience pelvic pain, bladder discomfort or pain during sex around menopause. Falling oestrogen can contribute to changes in vaginal and urinary tissues, but pelvic pain can have several different causes.

These symptoms are worth discussing with your GP because effective treatments are available.

4. Widespread pain and fatigue

Pain affecting several areas of the body, together with tiredness, poor sleep and difficulty concentrating, can make everyday activities feel exhausting.

Conditions such as fibromyalgia can cause this combination of symptoms. If you are experiencing widespread or persistent pain, it is worth seeking medical advice rather than assuming menopause is the only explanation.

How can yoga help with menopausal aches and pains?

When you are feeling stiff, tired or uncomfortable, exercise might be the last thing you want to do. However, the right kind of movement can help you maintain strength, mobility and confidence.

Yoga offers a gentle, adaptable way to move your body while paying attention to your breathing, posture and how you feel.

Here are five ways yoga may support you during menopause.

1. Improve flexibility and joint mobility

Gentle yoga movements take your joints through comfortable ranges of movement, helping you maintain mobility and reduce the feeling of stiffness associated with inactivity.

Regular practice can be particularly helpful if you spend long periods sitting or find that your body feels tight first thing in the morning.

You do not need to be flexible to begin yoga. The aim is to work within your own comfortable range, not to force yourself into a particular position.

2. Build strength and support your muscles

Many yoga poses require you to support and control your own body weight. Depending on the style and intensity, this can help develop muscular strength, balance and stability.

Strong muscles help support your joints and make everyday activities, such as carrying shopping, climbing stairs and getting up from the floor, easier.

For the best overall support during menopause, combine yoga with appropriate resistance or strength training, which is particularly important for maintaining muscle and bone health as you age.

3. Reduce stress and encourage relaxation

Menopause can be a physically and emotionally demanding time. Stress, anxiety and poor sleep may also make pain feel more intense.

Yoga combines movement with controlled breathing and relaxation. These practices can help you unwind, manage stress and develop a greater awareness of tension in your body.

Although yoga is not a cure for chronic pain, some people find that regular practice helps them feel calmer and better able to manage their symptoms.

4. Support balance and confidence

Changes in strength, mobility and confidence can make some activities feel more challenging as we get older.

Yoga can include balance exercises and controlled movements that help develop body awareness, coordination and stability. These skills can support you in everyday life and complement other forms of exercise.

5. Help you reconnect with your body

When you are experiencing pain or menopausal symptoms, it can be easy to feel frustrated with your body or worry that you cannot do the things you used to enjoy.

Yoga encourages you to work with your body rather than against it. You can adapt poses, use supports and take breaks whenever you need to.

Your practice does not need to be strenuous to be worthwhile. Consistency and finding a level of movement that feels right for you are far more important than pushing through discomfort.

Don't forget the importance of Pilates and strength training

Yoga is a valuable part of a balanced movement routine, but it is not the only option.

Pilates focuses on controlled movement, core strength, posture, balance and body awareness. It can be adapted to different abilities and may help you feel stronger and more confident in your everyday movements.

Strength training is also important during menopause because it helps maintain muscle mass and supports bone health.

A combination of yoga, Pilates, walking and appropriate resistance exercise can provide a well-rounded approach to staying active as you move through menopause and beyond.

The key is to choose activities you enjoy and can maintain over time.

Simple ways to get started

If you are experiencing menopausal aches and pains, try introducing movement gradually.

• Start gently. Choose movements that feel comfortable and build up gradually.

• Move regularly. Short sessions throughout the week can be more manageable than one long workout.

• Listen to your body. Avoid forcing stretches or pushing through sharp or worsening pain.

• Make time to relax. Gentle breathing and relaxation can help you manage stress.

• Be patient. Improvements in strength, mobility and wellbeing usually develop over time.

• Seek professional advice when needed. Persistent, unexplained or worsening pain deserves medical attention.

You do not need to do everything at once. Start with small, achievable steps and build a routine that fits your lifestyle.

When should you speak to your GP?

Although aches and pains can occur during menopause, it is important not to attribute every new symptom to hormones.

Speak to your GP if pain is persistent, worsening, affects your sleep or daily activities, or is accompanied by other unexplained symptoms. Seek urgent medical attention for sudden severe pain, a hot swollen joint with fever, or a sudden severe headache.

Your GP can help investigate possible causes and discuss treatment options. Depending on your symptoms, these may include physiotherapy, pain management, menopause treatment or other appropriate care.

You do not have to manage everything alone, and there is no need to wait until pain becomes unbearable before asking for help.

Find a way to move that works for you

Menopause can bring changes that affect how you feel in your body, but it does not mean you have to stop being active or give up the activities you enjoy.

With the right support, regular movement and a little patience, you can work towards maintaining your strength, mobility and confidence throughout midlife and beyond.

If you would like to introduce more movement into your week, I offer options to suit different lifestyles and routines.

Join my Monday Yoga class

For £26.50 per month, you can join my regular yoga class and enjoy the benefits of practising alongside others in a supportive setting. It is an opportunity to make time for yourself, improve your mobility and flexibility, and enjoy some much-needed space to unwind.

Practise at home with my Online Studio

Prefer to exercise in your own time? My Online Studio costs £28 per month and gives you access to a variety of yoga and Pilates videos that you can follow whenever it suits you, from the comfort and convenience of your own home.

Whether you want to improve your flexibility, build strength, support your posture or simply make more time for yourself, you can choose sessions to fit around your schedule and your needs.

Both options offer a way to make movement part of your regular routine, helping you invest in your health and wellbeing. I also offer 1:1 Personal Training to help you deal with changes.

You deserve to feel strong, mobile and confident at every stage of life. Menopause may change how your body feels, but with the right approach, there is plenty you can do to support it.

Ready to get started? Get in touch to find out more about my Monday yoga class or Online Studio.