Aches, Joints and Midlife: Understanding Pain Through the Menopause Transition
Written by Michelle Ringin, Western Medicinal Herbalist & Weight Management Practitioner (NHAA 155639) l Date Published: 17 October 2026 l Last reviewed: 17 October 2026 l Reading time: 10 minutes
Joint and muscle aches are among the most commonly reported symptoms of the menopause transition. Oestrogen helps regulate inflammation, supports connective tissue and muscle, and influences how your brain processes pain. As levels fluctuate and fall, many women notice stiffness, sore joints and aches that seem to appear from nowhere. Movement, nourishment, good sleep and personalised support can all help.
Sunday 18 October is World Menopause Day, and this year the International Menopause Society has chosen Chronic Pain at Midlife as its theme. It’s a topic close to my heart, because so many women I see have been told their aches are “just getting older” and left to quietly put up with them.
Midlife pain is real and common, and it deserves to be understood.
Why Does Menopause Cause Aches and Pains?
There isn’t a single cause. Several changes tend to overlap:
• Inflammation: oestrogen has a moderating effect on inflammation. As it shifts, some women notice more stiffness and soreness.
• Connective tissue: oestrogen supports collagen and the health of cartilage, tendons and ligaments, so joints can feel less supple.
• Muscle: muscle mass naturally declines with age, and this can accelerate through the menopause transition. Less muscle means less support for your joints.
• Pain perception: oestrogen influences pain pathways in the brain, so the same sensation can feel more intense when hormones are changing.
• Sleep: poor sleep lowers your pain threshold, and pain disturbs sleep. It’s a loop that’s easy to get caught in.
• Stress: a nervous system under strain tends to hold more tension and feel pain more keenly.
What Kinds of Pain Are Common in Midlife?
• Joint aches and stiffness, often in the hands, knees, hips and shoulders, and frequently worse first thing in the morning.
• Muscle aches and a general sense of soreness or heaviness.
• Shoulder pain and stiffness, including frozen shoulder, which is more common in women in their 40s to 60s.
• Headaches and migraine, which may change in frequency or pattern as hormones fluctuate.
• Back and pelvic discomfort.
When Should You See Your GP About Joint Pain?
Some forms of arthritis are more common in women and can begin in midlife, so it’s important not to assume every ache is hormonal. Please see your GP if you notice:
• Joints that are swollen, red or hot.
• Morning stiffness that lasts longer than about 30 minutes.
• Pain that comes on suddenly, follows an injury, or is severe.
• Pain at night, or pain with fever, unexplained weight loss or feeling generally unwell.
• Numbness, tingling or weakness.
• Pain that is limiting your work, sleep or daily life.
How Can You Gently Support Your Joints and Muscles?
Keep moving- gently and regularly
Movement nourishes your joints. Walking, swimming, cycling, yoga and tai chi are all kind to the body, and strength training two or three times a week helps protect muscle and bone. Start where you are. Even ten minutes counts.
Include protein at every meal
Protein supports muscle repair and maintenance, which matters more as oestrogen changes. Think eggs, fish, chicken, legumes, tofu, Greek yoghurt, nuts and seeds.
Build an anti-inflammatory plate
Oily fish such as salmon and sardines, extra virgin olive oil, colourful vegetables, berries, leafy greens, nuts, seeds and legumes all support a calmer inflammatory picture. Go gently with ultra-processed foods, added sugar and alcohol.
Support vitamin D and magnesium
Sensible sun exposure supports vitamin D, which is important for bones and muscles. Your GP can check your levels. Magnesium-rich foods such as leafy greens, pumpkin seeds, almonds and wholegrains support muscle relaxation.
Use warmth
A heat pack on stiff areas or a warm bath with Epsom salts in the evening can ease tension and help you settle for sleep.
Protect your sleep and soothe your nervous system
Because sleep and pain are so closely linked, improving one often helps the other. My article on menopause and sleep shares a gentle evening rhythm to start with.
Which Herbs Are Traditionally Used to Support Joint Comfort?
• Turmeric (Curcuma longa) is traditionally used in Ayurvedic medicine to relieve joint aches and pains and to support a healthy inflammatory response.
• Boswellia (Boswellia serrata) is traditionally used in Ayurvedic medicine to relieve symptoms of mild arthritis and joint stiffness.
• Ginger (Zingiber officinale) is a warming herb traditionally used in Western and Ayurvedic herbal medicine to relieve mild joint pain and support circulation.
• Devil’s Claw (Harpagophytum procumbens) is traditionally used in Western herbal medicine to relieve mild arthritic and muscular pain.
• Willow Bark (Salix alba) is traditionally used in Western herbal medicine to relieve mild pain, including joint and back pain.
• Withania (Withania somnifera) is traditionally used in Ayurvedic medicine as a restorative tonic, supporting a healthy stress response and restful sleep- both of which shape how you experience pain.
How Does a Medical Herbalist Approach Midlife Pain?
Pain rarely has just one driver, so I look at the whole picture: your hormones, sleep, stress, digestion, movement, diet and history. A personalised formula might combine herbs traditionally used for joint comfort with herbs that support sleep, the nervous system and the menopause transition itself, alongside practical nutrition and movement guidance.
A Note on Safety
Turmeric, Ginger (in larger doses), Willow Bark and Devil’s Claw can interact with blood-thinning medications. Willow Bark is not suitable if you are allergic or sensitive to aspirin, and Willow Bark and Devil’s Claw may not suit you if you have stomach ulcers or reflux. Turmeric in therapeutic doses may not be suitable if you have gallstones. Many of these herbs should be stopped before surgery. Always speak with a qualified practitioner before starting, and tell your GP and pharmacist what you’re taking.
Frequently Asked Questions
Can menopause cause joint pain?
Yes. Joint and muscle aches are among the most commonly reported symptoms of the menopause transition, partly because oestrogen influences inflammation, connective tissue, muscle and pain perception.
What is the theme of World Menopause Day 2026?
The International Menopause Society chose Chronic Pain at Midlife as the theme for World Menopause Day, held on 18 October 2026.
Does exercise help menopausal joint pain?
Regular, gentle movement and strength training are among the most helpful things you can do. They support joint health, muscle strength, bone density, mood and sleep.
What herbs are traditionally used for joint pain?
Turmeric, Boswellia, Ginger, Devil’s Claw and Willow Bark are traditionally used to relieve mild joint aches and pains. Some interact with medications, so please seek guidance from a qualified practitioner.
When is joint pain a reason to see a doctor?
See your GP if a joint is swollen, red or hot, if morning stiffness lasts longer than about 30 minutes, if pain is sudden or severe, or if it comes with fever, weight loss or numbness.
Final Thoughts
This World Menopause Day, I hope you take away one simple message: aches and pains in midlife are common, but they’re not something you have to quietly accept.
Your body is responding to real change. With movement, nourishment, rest and the right support, many women find their way back to comfort- and back to the walks, the gardening and the activities they love.
Michelle Ringin, Medical Herbalist
Ready to Feel Heard?
If aches and stiffness are holding you back, I’d love to look at the whole picture with you and create a plan that helps you move more freely.
You can book a free 15-minute discovery call or an initial consultation at Inner Peace Holistic Herbal Therapy & Weight Management Clinic in Lithgow via [booking link], call 0490 335 602, or email info@innerpeacehealth.com.au.
Looking for deeper, ongoing support? Thrive Through the Change is my ten-module perimenopause and menopause program, available as Thrive Complete (with one-on-one clinical care and a personalised herbal formula) or Thrive Together (a warm group program). Join the waitlist- reach out via the contact form to put your name down!
Important Information
This article is general information only and is not a substitute for individual medical advice. Herbal medicines can interact with prescription medications and are not suitable for everyone. Always speak with your GP or a qualified health practitioner before starting any new treatment, and seek prompt medical care for any new, severe or worrying symptoms.
References and Further Reading
International Menopause Society. World Menopause Day 2026: Chronic Pain at Midlife. imsociety.org
Magliano M. Menopausal arthralgia: fact or fiction. Maturitas. 2010;67(1):29–33.
Australasian Menopause Society. Information sheets for women. menopause.org.au