Did you know that menopause can increase the risk of low back pain?
Menopause is a natural part of life for women. It is the time when a woman's ovaries stop producing eggs and her menstrual cycle ends. Menopause typically occurs between the ages of 45 and 55, but it can happen earlier or later.
According to data from the Mayo Clinic, ‘around 6,000 women daily and more than 2 million women yearly reach menopause. With an average life expectancy of 81, women are spending greater than one-third of their lives in menopause’.
Do we need to do more to address the issues that face women in menopause - absolutely! And one of these things is low back pain.
What Does Menopause Have To Do With Low Back Pain?
Low back pain is a common problem that affects people of all ages. It is estimated that about 80% of adults will experience low back pain at some point in their lives. Low back pain can be caused by a variety of factors, including injury, overuse, and poor posture. On top of that, statistically, women are more likely to have back pain than men.
If you are a woman who is experiencing low back pain, you may be wondering if menopause is to blame. The good news is that there are a number of things you can do to treat and prevent low back pain during menopause.
In this article, we will discuss how menopause affects low back pain and what you can do to manage it. We will also provide tips on how to prevent low back pain during menopause.
What Is Menopause?
Technically menopause is defined as being “a point in time 12 months after a woman’s last period”. Unfortunately there is a long period leading up to that point when many women may have changes in their monthly cycles which can also be accompanied by uncomfortable symptoms like hot flashes. This period is called perimenopause and it can last for several years.
Perimenopause often starts somewhere between the ages of 45 and 55 and it typically lasts about 7 years, but for some people perimenopause can be as long as 14 years!
Factors that influence how long perimenopause lasts include things like:
Smoking
Age of onset of perimenopause
Race
Ethnicity
How Menopause Affects Low Back Pain
Along with those dreadful hot flashes, menopause can also increase the risk of low back pain. This is because menopause can cause changes in the body that can make the back more susceptible to pain. These changes include:
Loss of bone density: Estrogen helps to protect bones from losing density. After menopause, women lose bone density more quickly, which can make the bones in the back more fragile and more likely to break.
Muscle weakness: Estrogen also helps to keep muscles strong. After menopause, women lose muscle mass more quickly, which can make the muscles in the back weaker and less able to support the spine.
Joint pain: Estrogen helps to keep joints lubricated. After menopause, women may experience more joint pain, which can put extra stress on the back.
Symptoms of Low Back Pain During Menopause:
The symptoms of low back pain during menopause can vary from person to person. Unfortunately, most studies have shown that women who experience more intense menopause symptoms are often the most vulnerable to having chronic back pain.
Some common symptoms of menopause include:
Pain in the lower back
Pain that radiates down the legs
Numbness or tingling in the legs
Stiffness in the back
Pain that worsens with activity
Pain that is worse at night
How to Treat Low Back Pain During Menopause
There are a number of things that women can do to treat low back pain during menopause. Some common treatments include:
Rest: Resting the back can help to reduce inflammation and pain.
Ice: Applying ice to the back can help to reduce inflammation and pain.
Heat: Applying heat to the back can help to relax muscles and relieve pain.
Over-the-counter pain medication: Over-the-counter pain medication, such as ibuprofen or acetaminophen, can help to relieve pain.
Stretching: Stretching can help to improve flexibility and reduce muscle tension.
Physical therapy: Physical therapy can help to strengthen the core muscles and improve posture.
Massage therapy: Massage therapy can help to relax muscles and relieve pain.
Acupuncture: Acupuncture is a traditional Chinese medicine treatment that can help to relieve pain.
Preventing Low Back Pain During Menopause
There are a number of things that women can do to prevent low back pain during menopause.
Some common ways to prevent back pain in menopause include:
Maintaining a healthy weight: Excess weight puts extra strain on the back, so it's important to maintain a healthy weight.
Strengthening your core muscles: Your core muscles support your spine and help to keep your back in alignment. Strengthening your core muscles can help to reduce your risk of low back pain.
Stretching regularly: Stretching can help to improve flexibility and reduce muscle tension.
Good posture: Good posture helps to reduce stress on your back. Make sure to sit and stand up straight throughout the day.
Avoiding smoking: Smoking can damage your spine and increase your risk of low back pain.
Getting enough sleep: Sleep is essential for back health. When you're well-rested, your muscles are less tense and your spine is better aligned.
Does Hormone Replacement Therapy Help With Low Back Pain?
Estrogen (or a lack of it) has been found to have significant impacts on a variety of things that happen in our bodies. One process is known as collagen wasting.
As we get older our bodies start producing less collagen than when we were younger. Our skin becomes thinner and drier. One well known symptom of collagen wasting is the formation of wrinkles in our skin but did you know collagen also affects how smoothly our joints move?
It seems that we need to have more studies done before we can say whether or not HRT helps low back pain or actually makes it worse.
Conclusion
Menopause can increase the risk of low back pain. Menopause can also lead to other conditions that can contribute to low back pain, such as stress, anxiety, and depression. These conditions can make it difficult to sleep, which can make low back pain worse.
There are, however, a number of things that women can do to treat and prevent low back pain during menopause. By following the tips in this article, women can help to keep their backs healthy and pain-free and enjoy this stage of their lives.