5 Daily Habits to Relieve Menopausal Muscle Tension

By Leigh K. | Updated: Jun 18, 2020


There can be many reasons why women experience muscle tension, and it can happen during any stage of their lives. However, unbalanced hormone levels can make muscle tension a constant and painful problem during menopause. Fortunately, there are things you can do in your daily life to relieve menopausal muscle tension. Continue reading to discover the top five ways to do this.

5 Daily Habits to Relieve Menopausal Muscle Tension


One of the best ways to relieve muscle tension is through massages. If the muscles in your arms or legs are tense and causing you to suffer from pain, then massaging that area yourself can help to relax it, and it will also encourage blood flow to the spot, which can relieve muscle tension during menopause.


Hot Bath

If you have the time, try to swap your shower for a hot bath some days. The heat and moisture can relax and relieve muscle tension during menopause, helping you to unwind and relieve limb pain. In the absence of a hot bath, a heat pack can also be very effective if applied directly to the painful area.



Holding an incorrect posture is one of the top causes of muscle tension, especially in the shoulder and back areas. Your head, neck, and body should be aligned in a natural position to achieve relief from menopausal muscle tension. It is important to make sure that correct posture is held not just while standing up and walking, but also when you are sitting still, especially if it is for long periods of time, or if you have a desk job.


Good Night's Sleep

Lack of sleep can become a chronic problem if you are suffering from menopausal muscle tension. Painful muscles can make it difficult to sleep, but lack of sleep itself can in turn trigger or exacerbate painful muscles. Make sure you keep good nighttime habits: wind down half an hour before bedtime by turning all computers and televisions off, and keep your bedroom comfortable and peaceful.



Although exercise might feel like the last thing you want to do if you are suffering from a painful episode of menopausal muscle tension, it can work as a powerful remedy to alleviate the symptoms. A gentle type of exercise, such as stretches or swimming, will relieve a great deal of pressure from your joints.

Suffering from muscle tension can occur at any time, but it can be particularly troubling when it occurs during menopause, since you may also be struggling to cope with the other symptoms of this life-changing phase. By implementing these five habits into your daily life, you can help reduce the pain and stress of menopausal muscle tension.

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