Are you experiencing neck and shoulder pain you never had before? Is it worse around your cycle or when you feel stressed? If you are in your 40s or early 50s, you may be in perimenopause, and these aches may be linked to hormonal changes.
At Total Health & Rehab Center of Boca Raton, we help women manage perimenopause-related neck and shoulder pain so they can stay active and live comfortably. Understanding why these pains happen during perimenopause can help you take steps to feel better and move with confidence.
What Is Perimenopause?
Perimenopause is the transition period before menopause when your hormones start to shift. This phase can last several years, with changes in estrogen and progesterone levels.
Common symptoms of perimenopause include:
- Irregular periods
- Hot flashes
- Sleep disturbances
- Mood swings
- New aches and pains
Hormonal fluctuations during perimenopause can affect your muscles, joints, and how your body responds to stress, leading to discomfort in areas like your neck and shoulders.
Why Neck and Shoulder Pain Happens During Perimenopause
Hormonal Changes
Estrogen helps protect your joints and maintain muscle flexibility. When estrogen levels drop, you may notice:
- Stiffer muscles
- Joint discomfort
- Reduced pain tolerance
These changes can make your neck and shoulders feel tight or achy, especially in the morning.
Poor Sleep
Hormonal changes often disrupt sleep. Poor sleep can cause muscle tension, leading to pain and stiffness in your neck and shoulders.
Increased Stress
Perimenopause can bring emotional ups and downs. Stress increases muscle tension, especially around the neck and shoulders, leading to discomfort and headaches.
Posture Changes
Hormonal shifts can lead to fatigue, making it easier to slouch. Poor posture, especially when using phones or computers, places added stress on your neck and shoulders.
Decreased Activity
Fatigue, mood changes, and discomfort during perimenopause may lead to moving less, causing stiffness and weakness in the neck and shoulders.
Other Possible Causes
While perimenopause may contribute to your pain, other factors can also cause neck and shoulder discomfort, including:
- Arthritis
- Pinched nerves
- Muscle strains
- Poor workstation ergonomics
If you experience numbness, weakness, or severe pain, seek medical care to rule out serious conditions.
How to Relieve Neck and Shoulder Pain During Perimenopause
The good news is there are many ways to manage and reduce neck and shoulder pain during perimenopause.
Gentle Movement
Movement helps reduce stiffness and improves blood flow. Simple activities like walking, swimming, or gentle yoga can ease discomfort.
Stretching and Mobility Exercises
Gentle stretches can help improve flexibility in your neck and shoulders.
- Slowly tilt your head side to side, holding for a few seconds on each side.
- Gently roll your shoulders forward and backward.
- Turn your head left and right to maintain neck mobility.
Strengthening Exercises
Building strength in your upper back and shoulders helps support your posture and reduce pain.
- Try gentle resistance band exercises for your upper back.
- Perform scapular squeezes by pulling your shoulder blades back and holding for a few seconds.
Stress Management
Practices like deep breathing, meditation, or mindfulness can help reduce muscle tension linked to stress.
How Physiotherapy Can Help
At Total Health & Rehab Center of Boca Raton, we help you manage neck and shoulder pain during perimenopause with:
- Manual Therapy: Hands-on techniques to reduce muscle tension and improve movement.
- Exercise Guidance: Safe, personalized exercises to build strength and flexibility.
- Posture Training: Helping you improve your posture to reduce strain on your neck and shoulders.
- Education: Teaching you how to move safely during daily activities.
Tips for Daily Comfort
To reduce neck and shoulder discomfort during perimenopause, try these daily habits:
- Use a supportive pillow to maintain neck alignment during sleep.
- Set up your workspace to avoid slouching.
- Take breaks from screens to stretch your neck and shoulders.
- Stay hydrated to help joint and muscle health.
- Prioritize consistent, gentle movement throughout the day.
These small changes can help reduce tension and discomfort in your neck and shoulders.
Real Stories from Our Clients
A client came to us with daily neck and shoulder pain during perimenopause. She found it hard to work and care for her family. With guided physiotherapy, gentle exercise, and posture training, her pain reduced, and she felt stronger and more confident in her daily life.
Another client struggled with stiffness and tension headaches. By addressing her posture, stress levels, and adding mobility exercises, she experienced less discomfort and improved sleep.
When to Seek Help
Seek help if:
- Your pain worsens or lasts longer than a few weeks
- You have weakness or numbness in your arms
- Pain interferes with your daily activities
- You notice significant changes in movement or balance
Early care can help prevent chronic pain and support your well-being during perimenopause.
Why Choose Total Health & Rehab Center of Boca Raton
At Total Health & Rehab Center of Boca Raton, we understand how perimenopause can affect your body and daily life. Our team provides personalized care to help you:
- Reduce neck and shoulder pain
- Improve posture and movement
- Manage stress-related muscle tension
- Feel stronger and more confident
We are here to support you through your perimenopause journey with effective, safe, and compassionate care.
Take the First Step Toward Relief
Neck and shoulder pain during perimenopause is common, but you do not have to live with it. With the right care, you can reduce discomfort, move comfortably, and continue enjoying your daily activities.
Take the first step toward relief today. Call Total Health & Rehab Center of Boca Raton to book your appointment and find a personalized plan to manage neck and shoulder pain during perimenopause.
