Menopause joint pain | natural treatments and therapies
Complementary treatments and therapies may just help your menopausal muscle pain and aching joints.
Acupuncture, massage, or osteopathy are alternative options to consider if looking for natural treatments to relieve menopausal back pain and stiff joints, as they focus directly on the area that is causing discomfort.
How does osteopathy help menopause joint pain?
Osteopathy can help to re-balance the body through techniques including massage, joint mobilisation, soft tissue release and stretching.
During menopause levels of cortisol , the stress hormone, change. Cortisol is a hormone that regulates your stress levels, and oestrogen, and acts as an anti-inflammatory. As your oestrogen levels reduce it can lead to joint inflammation causing stiffness, a reduction in movement and even speeding up degenerative diseases such as arthritis.
Osteopathy uses massage to focus on reducing tension in soft tissue. Massage is the most common alternative therapy and studies have shown that aside from joint pain, massage reduces stress levels, improves sleeping patterns, and reduces anxiety. Osteopathy treatments that include massage in fact improve Cortisol levels, the exact hormone that causes many of the symptoms we find during the menopausal years.
Osteopathy is often combined with other techniques including Pilates, to help strengthen the body and encourage correct movement and posture.
Can acupuncture help menopausal joint pain?
The American College of Physicians recommends acupuncture for those managing menopausal lower back pain. Acupuncture is a traditional Chinese Medicine (TCM) technique where needles are inserted at specific pressure points. Endorphins, the body’s natural painkillers may be released as well.
Acupuncture is said to stimulate your central nervous system and increase blood flow causing it to release those pain-relieving endorphins that may be useful for alleviating symptoms of menopause and controlling pain.
Menopause and the Alexander Technique
The Alexander technique is a method aimed at improving the body's posture and movement. Well worth trying as their techniques help you to change your habits that contribute to problems such as back pain, muscle tension and stiffness. Using your body, the way the bones were designed helps you through your menopause transition so you can continue to create that all-important bone density to avoid osteoporosis.
The Alexander technique is meant to be a complementary therapy and not as the sole treatment for a condition, or injury, evidence about its efficacy is limited.
Supplements and natural remedies for menopause joint pain
Good quality plant-based oestrogen (phytoestrogens) found in soy products may help reduce menopause joint pain, for those who are able to take them - a GP can advise if you have a history of breast cancer, or other soy-sensitive condition. Research on the safety of supplements overall is thin on the ground - it’s advisable to talk to your doctor, or pharmacist, before taking complementary therapies for menopause symptoms.
Herbal remedies that may relieve joint pain, include:
Glucosamine acts as a natural inflammatory, extracted from shellfish (allergen warning) - studies show it can reduce osteoarthritis progression in postmenopausal women with knee osteoarthritis
Black Cohosh is a phytoestrogenic plant which mimics the effect of missing oestrogen.
Ginger and Turmeric, both anti-inflammatories, can be added to food or grated and made into a tea or tincture.
Liquorice, the root taken in supplement form – and not as an Allsort! - may help with joint pain due to its anti-inflammatory nature!
Hyaluronic acid supplements may help to support joint lubrication.
Devil’s Claw this herb has a similar effect to steroids (without steroid compounds).
Magnesium, stored in the bones, keeps them strong - levels drop post-menopause causing weakening, supplements will benefit your bones!
Vitamin supplements for menopause joint pain
Vitamin D NHS Choices says everyone should consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter. This may be taken as part of a high-quality multivitamin.
Specific menopause vitamin and mineral products such as Vitabiotics Osteocare (many others on the market to choose from).
Whilst these are natural products, herbal supplements can have side effects, interact with other medications, and come in different strengths. Check with your doctor if they are safe for you.