Navigating Perimenopause: How to Manage Muscle and Joint Pain Naturally

Perimenopause is a season of change, sometimes exciting, sometimes frustrating, and often surprisingly painful.

If you’re a woman in your 40s or 50s noticing achy joints, stiff muscles, or random back and neck pain, you’re not imagining things. Hormonal changes during perimenopause can have a real impact on your musculoskeletal system.

At Wellness Lane Chiropractic, we help women just like you manage these shifts naturally, so you can stay active, strong, and pain-free.

Why Does Perimenopause Affect Muscles and Joints?

As estrogen levels decline, your body becomes more prone to: ✅ Joint stiffness (especially in the hips, knees, and fingers)
✅ Muscle tension and soreness
✅ Decreased tissue elasticity
✅ Increased inflammation
✅ Slower post-exercise recovery

Throw in sleep disturbances, stress, and weight changes, and it’s no wonder your back, neck, and hips start complaining.

Top 5 Most Common Musculoskeletal Issues During Perimenopause

As hormone levels shift, women going through perimenopause often experience several common joint and muscle complaints. Here’s what we see most frequently at Wellness Lane Chiropractic:

1️⃣ Low Back Pain

Hormonal changes can affect spinal support tissues, leading to stiffness, soreness, and sometimes sciatica-like symptoms.

2️⃣ Neck and Shoulder Tension

Increased stress, posture changes, and decreased tissue elasticity make the neck and shoulders more prone to chronic tightness and discomfort.

3️⃣ Hip and Pelvic Pain

Reduced estrogen impacts hip joint lubrication and pelvic muscle support, leading to soreness, aching hips, and even low-grade hip bursitis.

4️⃣ Knee Pain

Weight changes, cartilage wear, and inflammation can contribute to knee discomfort, especially during stair climbing or squatting.

5️⃣ Hand and Wrist Stiffness

Many women notice morning stiffness or mild hand arthritis symptoms, sometimes worsened by repetitive motions or gripping tasks.

By recognizing these common issues early, we can design personalized chiropractic care and exercise strategies that help you feel better, move more easily, and prevent long-term problems.

How We Help at Wellness Lane Chiropractic

Here in Farmers Branch, we offer gentle, targeted care designed to help women through this transition:

👐 Chiropractic Adjustments

We improve joint mobility and alignment, which reduces stiffness and improves how your body moves day-to-day.

🌿 Soft Tissue & Myofascial Work

Hands-on therapies release muscle tension, improve blood flow, and help you feel looser and lighter.

💡 Class IV Laser Therapy

This high-powered laser calms inflammation and speeds up tissue healing, perfect for stubborn aches.

🏃‍♀️ Movement Guidance & Rehab

We teach you specific exercises to improve strength, balance, and flexibility—helping you prevent injury and stay independent.

5-10 Exercises You Can Do at Home

These exercises target the most common perimenopausal pain points and can be done daily or every other day.

1️⃣ Cat-Cow Stretch

Loosens up the spine and reduces morning stiffness.

• Start on all fours. Slowly arch your back (cat), then lift your chest and tailbone (cow).
• Do 10 slow reps.

2️⃣ Glute Bridges

Strengthens hips and lower back.

• Lie on your back, knees bent. Lift hips up, squeezing glutes, then lower.
• Do 3 sets of 12.

3️⃣ Wall Angels

Opens the chest and improves posture.

• Stand with back against a wall, arms in a “goalpost” position. Slide arms up and down the wall.
• Do 2 sets of 10.

4️⃣ Seated Hip Stretch (Figure 4)

Releases tight hips and glutes.

• Sit tall, cross one ankle over opposite knee, and gently press down on the lifted knee.
• Hold 30 seconds per side.

5️⃣ Thoracic Spine Rotations

Improves upper back mobility.

• Sit or kneel, place hands behind head, and gently rotate side to side.
• Do 10 reps per side.

6️⃣ Calf Stretch on Wall

Helps with ankle flexibility and reduces lower leg stiffness.

• Step one foot back, press heel down, and hold against the wall.
• Hold 30 seconds per side.

7️⃣ Pelvic Tilts

Strengthens the deep core and supports lower back.

• Lie on your back, gently tilt pelvis up to flatten lower back, then release.
• Do 2 sets of 10.

8️⃣ Balance Holds

Improves stability and reduces fall risk.

• Stand on one leg, hold for 20–30 seconds, switch sides.
• Repeat 2–3 times.

9️⃣ Gentle Yoga or Stretching Routine

Try a 10-minute gentle yoga video or stretching sequence before bed to improve sleep and body awareness.

🔟 Deep Breathing with Diaphragm Focus

Relaxes the nervous system and improves oxygenation.

• Lie down or sit comfortably, inhale deeply into your belly, exhale slowly.
• Do 5-10 calming breaths.

You Don’t Have to Push Through the Pain

Perimenopause is a natural phase, but that doesn’t mean you have to accept discomfort as the new normal.

At Wellness Lane Chiropractic, we help women move through these years with less pain, better mobility, and more energy. Whether you’re dealing with stubborn neck tension, lower back soreness, or nagging hip pain, we’re here to help you feel your best.

📍 Serving Farmers Branch, TX and the greater Dallas area
📞 Call us at 214-214-9355 (WELL)
🌐 Visit us at www.WellnessLn.com to book your appointment

Let’s get you back to feeling strong, balanced, and pain-free!