Menopause, Midlife & Chronic Pain: You Don’t Have to Just Put Up With It.

Have you noticed more aches, stiffness or pain as you’ve moved through midlife? Perhaps your joints feel different, your muscles ache more often, or you’re experiencing more frequent headaches or migraines. You’re not alone.

Chronic pain is common in midlife and can become more noticeable during the perimenopause and menopause transition. Pain can show up in different ways, including joint and muscle pain, migraines, pelvic pain and ongoing fatigue. You might experience several symptoms at once, which can make everyday life feel even more challenging. And importantly, your pain is real, even if a scan or blood test doesn’t reveal an obvious cause.

Did you know? The statistics may surprise you

The International Menopause Society's 2026 White Paper on chronic pain at midlife highlights some important facts about women's experiences of pain:

• Up to 70% more likely: Women are up to 70% more likely than men to experience chronic pain.

• Almost 3 in 4 women: Experience joint or muscle pain during perimenopause.

• Around 3 times more common: Fibromyalgia is around three times more common in women than in men.

• A leading cause of disability: Migraine is a leading cause of disability in women aged 15–49.

Source: International Menopause Society (IMS), 2026 White Paper, “Chronic Pain at Midlife”.

These figures highlight why we need to take women's pain seriously, improve awareness and make sure women receive the support and treatment they need.

Why can pain change during menopause?

As oestrogen levels fluctuate and decline during the menopause transition, changes in the way our bodies regulate inflammation, sleep and pain sensitivity may contribute to symptoms.

Oestrogen interacts with the nervous system, muscles and joints, and can influence how the brain processes pain signals. This can happen alongside other menopausal symptoms, such as hot flushes, low mood, stress and disrupted sleep. When you're tired and struggling to get a good night's rest, pain can feel even harder to manage. Equally, pain can make sleeping well more difficult. It can become a frustrating cycle.

So, what can help?

The good news is that there are steps you can take to support your body and help manage symptoms over time.

1. Keep moving in a way that works for you

Movement doesn't have to mean intense workouts or pushing through pain. Walking, gentle mobility exercises and appropriately adapted strength training can all play a role in supporting your muscles, joints and overall wellbeing.

Strength training is particularly valuable in midlife because it helps maintain muscle strength and supports bone health. Start at a level that feels manageable and build gradually. You don't need to do everything at once, and exercise should be adapted if it aggravates your symptoms.

2. Prioritise sleep and stress management

Poor sleep and stress can increase pain sensitivity, while persistent pain can make it harder to rest. Small changes, such as a consistent bedtime, gentle movement, relaxation techniques and making time for yourself, may help break this cycle.

3. Be cautious of miracle cures

When you're uncomfortable and desperate for relief, it's easy to be drawn towards supplements or products promising quick results. However, evidence varies considerably, and many products have limited evidence to support their claims. Speak to your GP or pharmacist before adding supplements, particularly if you take medication.

4. Ask for support rather than simply putting up with it

You don't have to accept ongoing pain as an inevitable part of getting older or going through menopause. If pain is persistent, worsening or affecting your daily life, speak to your GP. They can help investigate possible causes and discuss appropriate treatment and support.

A little reminder from me

You don't need to overhaul your lifestyle overnight, and you certainly don't need to push through pain to prove you're working hard enough.

Start small. Find movement that feels right for your body. Focus on consistency rather than perfection, and give yourself time to see how changes affect your wellbeing.

Getting stronger isn't about doing more at all costs. It's about building a body that supports you through every stage of life.

At HH Female Fitness, I believe exercise should work with your body, not against it. Whether you're returning to exercise, building strength for the first time or navigating the changes of midlife, you deserve to feel supported.

Take care of yourself, listen to your body and remember that asking for help is a strength, not a weakness.

Hayley x

HH Female Fitness

Helping women feel stronger, more confident and empowered at every stage of life.