The Science Behind Menopause and Back Pain

Back pain can affect your focus and productivity at work

Menopause is a stage of life that brings a wave of changes to a woman’s body, and one of the lesser-discussed but common symptoms is back pain. The connection between menopause and back discomfort lies in hormonal shifts, bone density loss, and muscle changes.

The Role of Oestrogen in Bone and Joint Health

Oestrogen plays a crucial role in maintaining bone strength and joint lubrication. As menopause sets in, oestrogen levels drop, leading to:

Bone Density Loss – Lower oestrogen means bones become more fragile, increasing the risk of osteoporosis and vertebral fractures.
Joint Inflammation – Oestrogen has anti-inflammatory effects, so its decline can cause stiffness and pain in the spine and surrounding muscles.

The Journal of Clinical Investigation discusses how oestrogen deficiency leads to increased bone resorption, decreasing bone mineral density and increasing the risk of osteoporosis and vertebral fractures, which are significant causes of back pain in postmenopausal women.

Degeneration of Spinal Discs and Joints

The spine is comprised of discs that act as cushions between the vertebrae. With age and menopause:

Discs shrink and dehydrate, reducing flexibility and causing low back stiffness.
Arthritis (Osteoarthritis/spondylosis) accelerates, leading to more discomfort in the lower back.

A study published in Menopause examined the association between menopause and lumbar disc degeneration, highlighting that oestrogen deficiency may contribute to disc degeneration and associated back pain. PubMed Central

Muscle Weakness and Postural Changes

Menopause also affects muscle mass and strength:

Sarcopenia (muscle loss) occurs, weakening core and back muscles that support the spine.
Postural changes due to weight gain or shifting fat distribution (common in menopause) can put more stress on the lower back.

Research in the Journal of Menopausal Medicine indicates that premature menopause is linked to increased musculoskeletal pain and a higher likelihood of sarcopenia, which can contribute to back pain.

Nerve Sensitivity and Chronic Pain

Some women experience increased pain sensitivity due to:

Changes in nervous system function – Oestrogen helps regulate pain perception, so its decline may heighten pain sensations.
Increased inflammation in spinal nerves, can contribute to conditions like sciatica.

What Can You Do?

To counteract menopause-related back pain:

Exercise Regularly – Strengthen core and back muscles with yoga/balance exercises or strength training.
Boost Bone Health – Get enough calcium and Vitamin D, and consider weight-bearing exercises.
Manage Weight – A healthy diet helps prevent strain on the back. Reducing the amount of fat cells will also result in fewer inflammatory chemicals, and thus less pain.
Consider HRT or Supplements – Consult a doctor or specialist about options like hormone therapy or natural remedies.

While menopause-related back pain is common, proactive care can reduce discomfort and improve spinal health that your future YOU will thank you for!