4 Reasons for Back Muscle Tension during Menopause

By Leigh K. | Updated: Jun 18, 2020


Many women suffer from back tension as they go through the menopause transition. Fortunately, there are changes that you can make to relieve the pain. The key to curbing your pain is to first understand why it's happening.

Stress and anxiety can have a direct impact upon your back muscles

Stress or Anxiety

Stress and anxiety can have a direct impact on how tense your back muscles are. Unfortunately, one of the symptoms of menopause is heightened stress or anxiety levels. Your stress could also be due a hectic lifestyle or coping with other menopause symptoms. Stress can cause your muscles to stiffen up, leading to pain and “internal burning” you might be experiencing around your back. Try to take time out of your day to relax in a calm environment and de-stress.



If you don't have a regular fitness routine, that lack could be a primary cause of back muscle tension during menopause. One of the best things you can do to relieve tension in your back muscles is to begin regular exercise. Stretching, yoga, and cardio exercises are the best ones that you can do. Stretching and yoga will loosen the muscles in your back, which can ease pain, while cardio exercises relieve anxiety and stress, which in turn relaxes back muscles.


Unhealthy Diet

Eating a well-balanced diet is vital to reducing back muscle tension. Eating the right foods can help relieve stress and anxiety, which impacts how tense your back muscles are. Foods high in magnesium, calcium, or vitamin E can all help alleviate back muscle tension. Make sure you eat fish, which contains fatty acids, known for relaxing muscles and reducing inflammation. Foods high in sugar or carbohydrates should be avoided, as they can exacerbate the problem.


Hormonal Imbalance

Making different lifestyle choices and changing certain habits can help relieve back muscle tension, but they don't tackle the root cause. The most common reason for back muscle tension during menopause is unbalanced hormone levels. Herbal supplements can help support the hormonal glands and restore balance by nourishing the endocrine system.

Back muscle tension is a common complaint during menopause, but understanding it allows you to take steps to relieve it. Taking time to relax, doing regular exercise, and eating properly will go a long way to relieving your pain. Tackling hormonal imbalance at the same time can help alleviate this and other menopause symptoms.

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