Menopause back pain: why your back aches, your bones, and what can help

It might be a dull ache low down that's there when you wake. It might be stiffness when you get up from a chair, or a twinge when you lift the shopping. Some days it's fine. Other days you can't get comfortable, sitting, standing or lying down.

If this has started or got worse in your 40s or 50s, you might wonder about menopause back pain. You're not alone. A 2026 review of the research describes low back pain as one of the most common and bothersome symptoms women report around menopause.

But back pain is common at every age, and the link with menopause isn't fully understood. Here's what we know, what can help, and the signs that mean you should get checked.

The numbness and bladder signs in the first point can be a sign of cauda equina syndrome. It's rare, but it's serious and needs urgent treatment, which is why it's always an emergency.

Is back pain a symptom of menopause?

Possibly, but nobody can say for sure yet. The NHS menopause symptoms page doesn't list back pain on its own. It does list muscle aches and joint pains, and weaker bones, which can lead to osteoporosis.

The 2026 review says most of the evidence only shows that things happen together. It's still unclear whether the changes are down to menopause, or simply to being a woman and getting older.

So it's fair to say back pain is common around menopause. It's too early to say menopause causes it.

Why might menopause make back pain worse?

There are a few ideas. None is proven.

• Wear in the discs. The discs are the cushions between the bones of your spine. The 2026 review found that women after menopause tend to have more wear in the discs of their lower back than men, or than women who haven't reached menopause.
• Wear in the small joints of the spine. The review also links menopause to more osteoarthritis in these joints.
• Losing muscle. Falling oestrogen is linked to losing muscle in general. But the review found no studies on the back muscles in particular.
• Everyday things. Arthritis UK (formerly Versus Arthritis) says back pain often has more than one cause, such as not enough exercise, a pulled muscle, poor posture, or a desk or chair that doesn't suit you.

For more on aches across the whole body, see our page on the musculoskeletal syndrome of menopause.

Could my back pain be my bones?

The NHS says osteoporosis weakens bones, making them more likely to break. Women lose bone quickly in the first few years after menopause. But osteoporosis itself is usually painless until a bone breaks. The 2026 review also found that everyday low back pain and osteoporosis don't seem to be directly linked.

The exception is a broken bone in the spine. The NHS says these spinal fractures are a common cause of long-term pain, and some people develop a stooped back after them. The Royal Osteoporosis Society lists the signs as:

• back pain you can't explain, and muscle spasms
• losing height
• a curved spine or a change in your posture

It says this pain can be mistaken for something else, such as arthritis. If you have any of these signs, speak to your doctor. The charity also says to talk to your doctor if you break a bone easily and you've been through the menopause.

What else could be causing my back pain?

The NHS says it's often not clear what sets off back pain. Common causes include:

• a pulled muscle or other strain
• a slipped disc, or sciatica (pain that travels down the leg)
• a condition called ankylosing spondylitis

Very rarely, back pain can be a sign of a broken bone, an infection or cancer. That's why the warning signs at the top of this page matter. Bleeding after menopause always needs checking by a GP, whether or not you have back pain.

How do you treat menopause back pain? What can help

There's little research on back pain in menopause in particular, so most advice is the same as for back pain at any age. Much of it you can start today.

Keep moving

The NHS says to stay active and keep doing your daily activities. Try not to stay in bed for long. Walking, swimming, yoga and Pilates may help.

Arthritis UK says staying active is the most important way you can help yourself. Exercise might make your back feel a bit sore at first, but that doesn't usually mean you're harming it. Start gently and build up slowly.

The 2026 review found the most consistent evidence was for exercise, including Pilates, in women with back pain after menopause.

Use heat or cold

The NHS suggests a heat pack for stiffness or muscle spasms, or an ice pack for pain and swelling. Wrap it in a tea towel to protect your skin. Arthritis UK says 15 to 20 minutes at a time is normally enough.

Ask about painkillers

The NHS says anti-inflammatory painkillers such as ibuprofen may help, but they aren't suitable for everyone. It also says paracetamol on its own isn't recommended for back pain. Ask a pharmacist what's right for you.

Think about posture, lifting and your desk

Arthritis UK suggests:

• keep a good posture when sitting at home, at work or in the car, and don't stay in one position too long
• bend your knees when you lift, and don't twist
• use both hands for shopping, or both straps on a backpack
• set your chair and desk to the right height, with your lower back supported and your feet on the floor
• take a break to move at least once an hour

Look after your bones

The NHS advice on keeping bones strong includes:

• weight-bearing exercise, where your feet and legs carry your weight, such as dancing, running or skipping
• resistance exercise, such as press-ups or lifting weights
• eating foods with calcium, such as leafy green vegetables, dried fruit, tofu and dairy
• getting vitamin D from short spells in the sun from about April to September, and from your diet in autumn and winter, when the NHS also suggests a supplement
• stopping smoking and cutting down on alcohol

Protect your sleep

Pain and poor sleep make each other worse. Women's Health Concern suggests going to bed and getting up at the same time every day, keeping your bedroom cool, dark and quiet, and having a calming wind-down routine. Ask a physio about the most comfortable way to lie.

What can a GP offer?

If your back pain is bad or isn't getting better, the NHS says a GP may offer:

• painkillers
• group exercise classes or physiotherapy
• manual therapy, where a trained therapist moves and massages your muscles and joints
• talking therapy (CBT) to help you cope with pain
• for long-term lower back pain, a procedure to seal off some nerves
• surgery, if a problem such as a slipped disc doesn't get better with other treatments

What about HRT? The 2026 review found the evidence on HRT and back pain is mixed and doesn't give a clear answer. If you have other menopause symptoms too, it's still worth talking to your GP about your options.

And your bones? The NHS says decisions about bone treatment depend on your risk of breaking a bone. That's based on things like your age and a bone density scan. If you're worried, ask your GP.

Will menopause back pain go away?

Often, yes. The NHS says back pain usually gets better within a few weeks. But it can last longer or keep coming back. If it does, go back to your GP.

When to see a GP

The NHS says to see a GP if:

• it hasn't improved after a few weeks of looking after it at home
• it's stopping you doing your day-to-day activities
• it's worse when you sneeze, cough or poo
• you have a lump or swelling, or the pain is in your upper back, between your shoulders
• you're worried about it or finding it hard to cope

Where relaxation fits in

If back pain makes it hard to get comfortable at night, our menopause sleep hypnosis, Deep Sleep Through the Change, is a bedtime recording to help you relax and drift off. It won't do anything for your back itself, so keep moving and keep up any exercises. It's a relaxation recording, not a treatment, and it doesn't replace advice from your GP.

Related

You might also find our pages on menopause joint pain, hip pain in menopause and the musculoskeletal syndrome of menopause useful, or see all the perimenopause symptoms.

This page is general information, not medical advice. If you're worried about any symptom, please talk to your GP or pharmacist.

See all perimenopause symptoms