Why Am I So Stiff and Achy During Menopause? What You Can Do

Have you noticed that your body feels different during perimenopause or menopause?

Maybe you wake up stiff.

Your knees ache when you kneel.

Your hips don't like sitting for too long.

Your back complains after a car journey.

And sometimes you just feel... achy.

Not necessarily one big pain.

Just lots of little aches and stiffness that seem to have appeared at the same time.

You may even be wondering:

“Is this just getting older?”

Not necessarily.

Hormonal changes during the menopause transition can be one factor behind changes in how your joints, muscles and body feel.

But whatever the reason, there's another question that matters too:

What can I actually do about it?

Why can menopause make you feel stiff and achy?

During perimenopause and menopause, oestrogen levels change.

Oestrogen has effects throughout the body, including on tissues involved in movement and joint health.

This is one reason some women notice more aches, stiffness or joint discomfort around this stage of life.

There can also be other things going on at the same time.

You may be sleeping badly.

You may be more stressed.

You may be sitting more because you're tired.

You may have stopped doing some of the activities you used to enjoy because they don't feel as comfortable anymore.

And then there is the very human cycle of:

“It hurts, so I'll move less.”

Then you move less.

And your body can start feeling even stiffer.

So what can you do?

You don't need to start with a hard workout

This is important.

If you're already stiff and achy, the idea of suddenly doing intense exercise may not be particularly appealing.

And it doesn't have to be your starting point.

Try something smaller.

1. Move little and often

You don't have to wait for your one official “exercise session” of the day.

Get up from your chair.

Walk around the room.

Move your shoulders.

Take a few gentle movements while waiting for the kettle.

A few minutes here and there still count.

2. Start gently in the morning

If you wake up stiff, you don't have to leap out of bed and start exercising.

• Give your body a little time.

• Move your ankles.

• Bend and straighten your knees gently.

• Move your shoulders.

• Take a few comfortable breaths.

• Then get up and move around.

The goal isn't to force your body into a big stretch.

It's simply to get things moving.

3. Pay attention to what happens after sitting

Long periods in one position can leave many people feeling stiff.

If you've been working at a desk, watching television or travelling, try breaking up the sitting.

• Stand.

• Walk.

• Move.

• Then sit again.

You don't need a complicated routine.

You need interruptions to all that stillness.

4. Don't ignore your everyday movements

Exercise isn't the only movement that matters.

Think about the things you want your body to keep doing.

Getting in and out of the car.

Bending down.

Putting on your socks.

Walking to the shops.

Working in the garden.

Climbing stairs.

Travelling

Playing with your grandchildren.

Getting down onto the floor and back up again.

These are the movements that make up your actual life.

They matter.

What if movement hurts?

This is where you need to listen to your body rather than follow a random exercise video on the internet.

Gentle movement should not mean ignoring pain.

If a particular movement causes significant pain, makes your symptoms worse or simply doesn't feel right, stop and get appropriate professional advice.

And if you have persistent, severe or unexplained joint pain, swelling or other concerning symptoms, speak with your doctor or another qualified healthcare professional.

Movement can be helpful, but it isn't a substitute for finding out what's causing a problem that needs medical attention.

You don't have to become a gym person

Maybe you've never enjoyed traditional exercise.

Maybe you used to be active but don't have the same energy now.

Maybe your body has changed and you don't know what works for you anymore.

That's okay.

You don't have to become a person who loves going to the gym at 6am.

You can start with movement that feels manageable.

Short.

Gentle.

Regular.

And realistic enough to fit into your actual life.

That's the approach I take as a Menopause Movement Coach.

I help women who are dealing with stiffness, aches and everyday movement problems find simple ways to keep moving without hard workouts or pushing through pain.

Because the goal isn't to become the fittest woman in the room.

It's to be able to live your life.

To get out of the car.

Walk.

Garden.

Travel.

Bend down.

Get up from the chair.

And do the ordinary things without constantly thinking about what hurts.

Start small

If your body has been feeling stiff and achy lately, don't think you have to fix everything at once.

Start with five minutes.

Move gently.

Notice how you feel.

And build from there.

Your body may need a different approach now.

That doesn't mean you have to stop moving.

It may simply mean you need to stop treating movement like punishment.

If you'd like to try a short, gentle start, my free 10-Minute Morning Movement is available in the Resources section of my website.

Despoina Samaltani is a Menopause Movement Coach with multiple trainings, who helps women in perimenopause and menopause ease pains and aches, calm anxiety and regain energy with short online sessions.