How to Manage Hip Pain During Menopause

animated woman stretching in a park

While female hips have an increased range of motion compared to males, their susceptibility to pain and dysfunction during the childbearing or menopausal years can be attributed to hormonal changes that disrupt balanced biomechanics. Not just an inconvenient symptom for affected women – this loss of stability is a complex process affecting bodily function.

For half of their lives, women endure the physical and mental challenges posed by menstruation. From 5 days a month of painful cramps to unexpected mood swings, not only is this gruelling process difficult physically and emotionally but can also extend beyond its duration with menopause at its end. Going through menopause can be one of the most challenging times in a woman’s life. Between ages 45-50, women can experience intense mood swings, and back and hip pain, which could lead to more serious issues. Additionally, those going through it endure lower abdominal aches that are difficult to bear.

What helps with hip pain during Menopause?

Woman sitting on bed with hands on hips


With menopause comes a plethora of changes to the body, but one symptom, hip pain, may not reduce in intensity despite hormones levelling out. However,  there are many lifestyle adjustments you can make that will help ease this discomfort and even prevent further deterioration:

  • Keep your body healthy and strong with the help of regular visits to a physiotherapist.
  • Taking care of your body is important to maintain a pain-free lifestyle. Incorporate exercise therapies, such as strength training for the hips and tendons, into your routine to help ease pain and build resilience against discomfort or injury.
  • Get enough rest and sleep every day so you can stay sharp both physically and mentally


  • Olive oil
  • Green leafy vegetables – spinach, kale and collards
  • Nuts – almonds and walnuts
  • Fatty fish – salmon, mackerel, tuna and sardines
  • Fruit – strawberries, blueberries, cherries and oranges

Supplements for Menopause hip pain

Supplements and herbs


  • Vitamin D3 – this vital vitamin can be a silent yet powerful protector of physical and mental well-being, but many go deficient without even knowing it. Those who suffer from the deficiency may experience uncomfortable muscle pains in their knees, legs or hips.
  • Turmeric –  a popular supplement that brings relief to pain, specifically joint aches caused by osteoarthritis. Its effectiveness lies within its active ingredient, curcumin, which offers a soothing respite from discomfort.
  • Omega-3 fatty acids, including flaxseed, chia seeds and walnuts, have anti-inflammatory properties
  • Ginger – helps reduce inflammation, swelling and pain with its anti-inflammatory and antioxidant properties


Menopause can bring all sorts of changes, but sometimes it brings more than just emotional and mental tolls. Hormonal shifts due to menopause have been linked with hip pain in many cases. If your discomfort becomes too much, don’t hesitate to consult a doctor for help!

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