When Menopause Hurts: Understanding Pain in Midlife

Many women in midlife notice changes that extend beyond hot flushes or irregular cycles. Widespread pain, fatigue, mood changes, and memory concerns are increasingly reported during menopause. These symptoms often overlap with fibromyalgia, a condition marked by ongoing body-wide pain, tiredness, and cognitive difficulties. Understanding the link between menopause and fibromyalgia can help women feel less isolated—and more empowered to seek support.

Menopause and Widespread Pain: Making Sense of the Connection

During menopause, levels of estrogen, progesterone, and testosterone decline. These hormones influence pain sensitivity, mood, cognition, and energy. When they fluctuate or decrease, aches may intensify, sleep may be disrupted, and emotional well-being can shift.

For some women, fibromyalgia symptoms may appear for the first time in midlife, while for others, existing symptoms may worsen.

Shared Symptoms: Where Menopause and Fibromyalgia Overlap

• Muscle and joint pain: New pains or flare-ups of old aches are common, especially in the lower back, neck, and shoulders. Stiffness and soreness may limit movement or comfort.

• Sleep changes: Difficulty falling asleep, staying asleep, or waking unrefreshed affects around 35–60% of women after menopause and is equally common in fibromyalgia.

• Fatigue: Even with adequate rest, exhaustion may interfere with daily activities or focus.

• Mood shifts: Irritability, sadness, or heightened worry may emerge as estrogen’s effect on serotonin and other brain chemicals declines.

• Memory issues or “fibro fog”: Trouble concentrating, forgetting details, or feeling mentally slowed down are documented in both menopause and fibromyalgia.

Why Do These Symptoms Get Worse?

Research suggests menopause doesn’t cause fibromyalgia, but hormonal changes can magnify symptoms. A study found that one in four women reported fibromyalgia beginning at menopause, and another one in four said their symptoms worsened afterward.

Hormone fluctuations also affect pain pathways in the brain, sleep cycles, and stress response systems. Together, these factors can make midlife a particularly challenging period for women already managing—or just beginning to experience—chronic pain.

Finding Relief: What Can Help?

While symptoms can feel overwhelming, there are effective strategies for improving quality of life:

• Stay active: Gentle but regular movement. Cardio and strength training, swimming, walking and other forms of movement help reduce stiffness, boosts mood, and supports energy. The goal is to move meaningfully and working towards progress.

• Practice relaxation: Mindfulness, prayer, meditation, or breathing exercises help calm the nervous system and can make pain feel easier to cope with.

• Prioritize sleep: Creating a bedtime routine, limiting caffeine, and designing a restful sleep environment improves the odds of restorative rest.

• Seek professional support: Talk with your healthcare provider. Options may include pain relief, sleep support, or mood management. In some cases, hormone therapy can also help with menopausal symptoms.

• Connect with others: Sharing experiences through support groups or communities offers reassurance, encouragement, and practical coping ideas.

Moving Forward

Coping with widespread pain and fatigue during menopause can feel lonely, but you are not alone. Many women face the same challenges, and relief is possible—with the right mix of strategies, support, and self-care. If symptoms are disrupting your daily life, taking that first step to reach out for help can set you on the path to feeling better.

Disclaimer

This blog is for informational purposes only. It is not intended to diagnose, treat, or replace advice from a qualified healthcare professional. If you are experiencing new, persistent, or worsening symptoms, please seek guidance from your healthcare practitioner.