World Menopause Day: Supporting Women Through Physical Change

SMARTPHYSIO
Aug 28, 2025
2 min read

Updated: Jan 17

This World Menopause Day, I want to address a topic that's increasingly important in my women's health physiotherapy – how menopause affects women's physical health and what we can do to support wellbeing during this significant life transition.

In recent years, I've noticed more women seeking help for issues that, whilst often attributed to "just getting older," are frequently connected to the hormonal changes of menopause. These conversations have taught me that many women aren't receiving the information they need about how these changes affect their musculoskeletal health.

The Physical Reality

Oestrogen plays a crucial role in maintaining bone density, joint health, and muscle mass. As oestrogen levels decline during menopause, women face increased risks of osteoporosis, joint stiffness, and muscle weakness. Research shows that women can lose up to 20% of their bone density in the five to seven years following menopause.

Additionally, declining hormone levels can affect connective tissues, leading to increased joint pain and stiffness. Many of my patients report new aches and pains that seem to appear overnight, often affecting previously trouble-free areas like shoulders, hips, and knees.

Exercise as Medicine

The evidence overwhelmingly supports exercise as one of the most effective interventions for managing menopausal symptoms and long-term health risks. Weight-bearing exercises help maintain bone density, whilst resistance training preserves muscle mass and strength.

Studies consistently show that regular physical activity can reduce hot flushes, improve sleep quality, boost mood, and maintain cognitive function. Perhaps most importantly, it helps women maintain confidence in their physical capabilities during a time when their bodies are changing.

Pelvic Floor Considerations

One area that deserves particular attention is pelvic floor health. The hormonal changes of menopause can affect the tissues supporting the pelvic organs, potentially leading to issues with continence or pelvic organ prolapse. Specific exercises can help maintain pelvic floor function, but many women aren't aware of their importance or how to perform them correctly.

A Holistic Approach

What I've learnt from working with menopausal women is that physical symptoms rarely exist in isolation. Sleep disturbances, mood changes, and physical discomfort often compound each other. A holistic approach that addresses movement, strength, flexibility, and overall wellbeing tends to be most effective.

Breaking the Silence

For too long, menopause has been treated as something women should simply endure rather than actively manage. The tide is turning, with increasing recognition that this life stage deserves proper support and evidence-based interventions.

Women shouldn't have to choose between accepting declining physical function and feeling like they're making a fuss. There are practical, proven strategies that can make a real difference to how women experience this transition.

This World Menopause Day, let's continue the conversation about supporting women through all life stages with compassion, evidence, and practical solutions.