How to Relieve Muscle Tension in Menopause

Woman touching her back: hormonal imbalance is the main cause of muscleMuscle tension is a common symptom of menopause and is closely related to two other symptoms that often occur during or before this transition period, anxiety and stress. It is the feeling that your muscles are always strained, sometimes so much so that you are in pain, either momentarily or persistently. This can relate to any muscle in the body but the muscles in the back, shoulders, neck, and abdomen are often the ones that are affected the worse.

Hormonal imbalance is the primary cause of muscle tension in menopause but quite often stress or anxiety will trigger the tension, and it will be worsened by the fact that the woman is going through “the change”. Fortunately, there are ways to relieve the tension and reduce pain levels. Read on to find out more.

How Can I Relieve Muscle Tension?

Whether it is instigated by an underlying cause or because of the imbalance of estrogen and progesterone, which both play a part in controlling muscle tension, there are lifestyle changes that will alleviate the symptoms of muscle tension and make it more bearable. Follow these simple steps:


Woman doing exercise:  exercise will reduce the tension in menopauseChoose an exercise that doesn't put too much extra strain on your muscles. Swimming, brisk walking or jogging will be useful in reducing muscle tension. Any physical exertion will work but if you over-do it with something like weight lifting, or do it incorrectly, then that could have a negative effect on your muscles. Try to get at least 30 minutes of gentle exercise each day, and be sure to stretch before and after. This, and the actual exercise, will reduce the stress hormones in the body which cause your muscles to tense.


Yoga poses: encourage fresh blood flow to all the bodyThis may seem self explanatory but so many people don't have time to remove themselves form life's stresses. Doing this will allow the muscles to relax. Try attending a yoga class on a weekly basis. The yoga poses encourage fresh blood flow to all the glands and muscles, allowing them to depressurize. However, de-stressing also refers to complimentary treatments like massages or physiotherapy. These treatments will relieve the tension in muscles and leave you feeling brand new.

Sleep Well

If you want to fight muscle tension then it is essential you get the recommended amount of sleep each night. An adult is supposed to get 7-9 hours of sleep; however, this will vary from person to person.

Replenish Your Diet

Fish: foods that contain fatty acids help alleviate muscle tensionEating a well-balanced diet will help relieve stress, anxiety and muscle tension. Foods that are high in calcium, or high in magnesium, or high in Vitamin E will all help alleviate muscle tension. Eating more foods that contain fatty acids will also help, so add more fish to your diet. You should try to avoid foods that are particularly high in carbohydrates and sugars because they produce insulin which causes inflammation and puts strain on your muscles.

A Hot Bath

Woman in a bath tub: heat always soothes musclesHeat always soothes muscles. Try taking a long warm bath before going to sleep so that you don't have trouble sleeping. A hot water bottle or sauna will also have the same effect. Reconsider this if you are simultaneously suffering with hot flashes.

More Information about Muscle Tension

It is the pain and discomfort that can make this symptom so frustrating, so trying to adjust your lifestyle to alleviate it will be worth your time. To find out more information about these lifestyle changes, or about the symptoms of muscle tension, then follow this link.



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