If you’re reading this while tired, overheated, sore, or wondering, “Is it just me?”—it’s not just you.
Perimenopause, menopause and post-menopause are big body transitions. Hormones are changing, sleep can go off the rails, joints can ache for “no reason,” moods can swing, and it’s easy to feel like you’ve lost your old self.
This article is here to say:
You’re not weak.
You’re not imagining it.
You deserve care and support.
As Registered Massage Therapists (RMTs), we don’t treat menopause itself and we don’t change hormone levels. But we do help people navigate pain, tension, and stress during this life stage.
In this post, we’ll look at what’s happening during perimenopause and menopause, common symptoms, how massage therapy fits in, and some simple, evidence-informed tips that might make this phase a little easier.
What Do “Perimenopause”, “Menopause” and “Post-menopause” Actually Mean?
Perimenopause is the transition phase before menopause. Hormones like estrogen and progesterone start to fluctuate. Periods may:
Become irregular
Be heavier or lighter than usual
Come closer together
Skip some months
Perimenopause can last several years.
Menopause is defined as:
at the end of 12 months in a row with no period, not explained by pregnancy or another medical cause, this is menopause.
The average age is around 51, but there is a wide normal range typically between 45 and 55.
You’ll sometimes see the term post-menopause, which simply means the time after that 12-month mark.
In this article we sometimes use the word “women” because that’s how most research is written, but menopause can affect anyone with ovaries, including trans and gender-diverse people. If that’s you: this is for you, too.
Common Symptoms: It’s More Than Hot Flashes
Research suggests that up to 75–80% of women experience hot flashes and night sweats during the menopause transition. But there’s much more going on than temperature changes.
1. Hot Flashes & Night Sweats (Vasomotor Symptoms)
You might notice:
Sudden heat in the face, chest, or whole body
Sweating, sometimes followed by chills
Night sweats that wake you up
A “rush” feeling, sometimes with a brief spike of anxiety
These can start years before your final period. For many people they peak around one year after the last period and then slowly ease, but they can last several years.
2. Sleep Disruption & Fatigue
Sleep problems are very common in perimenopause and menopause. You may:
Have trouble falling asleep
Wake up often at night
Wake up soaked with sweat
Feel tired even when you think you “should” be rested
Poor sleep can make pain, mood changes, and brain fog worse, so it’s an important part of the picture.
3. Mood Changes & Brain Fog
Hormone shifts can affect mood and thinking. People often describe:
Feeling “on edge” or “not like myself”
Crying more easily
Feeling more anxious or low
Trouble concentrating or finding words (“menopause brain”)
These changes are biological, not a personal failure. You aren’t “too emotional” or “overreacting” — your body is going through a real shift.
4. Muscle, Joint & Body Pain
This is one of the most common things we see in clinic.
During perimenopause and menopause, many people notice:
Achy or stiff neck, shoulders, and upper back
Low back, hip, or pelvic pain
Hand, knee, or foot pain
A general sense that “everything hurts more than it used to”
Fluctuating estrogen can change how your nervous system processes pain and may also affect joints and connective tissue. The result: your body can feel more sensitive and sore than it did a few years ago.
5. Pelvic & Sexual Health Changes
Lower estrogen levels can lead to:
Vaginal dryness, itching, or burning
Discomfort or pain with intercourse
More frequent urinary urgency or infections
Changes in sexual desire
These are extremely common and very treatable. Many people feel shy about bringing them up, but your healthcare provider talks about this more than you might think and can offer options.
6. Other Changes You Might Notice
You may also see:
Weight and body composition changes
Skin and hair changes
Headaches or migraines
Changes in cholesterol, blood pressure, or blood sugar (your primary care provider can help monitor these)
If you’re experiencing several of these at once, it’s normal to feel overwhelmed. You are not alone, and you don’t just have to “push through.”
Where Massage Therapy Fits In (And Where It Doesn’t)
Massage therapy cannot:
Stop menopause
Replace medical treatment
“Fix” hormone levels
Hormone therapy, non-hormonal medications, and other medical approaches are the front-line treatments for moderate to severe menopausal symptoms.
However, massage therapy can play a supportive role, especially with:
Muscle and joint pain
Tension and body stiffness
Stress and nervous system overload
General sense of “I just need someone to help my body feel a little better”
What Does the Research Say About Massage & Menopause?
Studies so far are small, but they suggest that massage therapy may:
Reduce overall menopausal symptom scores for some people
Help with body symptoms like aches and tension
Help with mood and stress in some cases
The research is still limited and mixed, and we need more high-quality studies. For now, massage is best seen as one helpful tool as part of a broader plan—not a cure or stand-alone treatment.
How Massage Therapy Can Support You During Perimenopause, Menopause & Post-menopause
Within that honest, evidence-informed frame, here’s how massage may support you:
1. Calming the Stress Response
Gentle, supportive touch and a quiet space can help your nervous system shift out of “fight or flight.” Many people report feeling more grounded, less “wired,” and more at ease after treatment. That calmer state can also help with sleep and mood.
2. Easing Muscle and Joint Tension
Hormonal changes, poor sleep, and life stress can all add up to more tension and pain. Massage can:
Reduce muscle tightness
Improve your sense of ease and movement
Make it more comfortable to stay active
Movement is important for long-term heart, bone, and joint health, so feeling safe and able to move matters.
3. Supporting Body Awareness & Pacing
Regular sessions create time to check in:
Which movements feel good?
What tends to flare your symptoms?
How can we adjust your activity level so you’re not constantly overdoing it or underdoing it?
This can help you find a more sustainable rhythm, instead of bouncing between “all in” and “crash.”
4. Giving You a Safe, Validating Space
A huge part of this life phase is the emotional side: grief for how things used to feel, frustration with symptoms, and sometimes feeling brushed off by others.
In our treatment room, you’re believed. You get to set boundaries around touch, positioning, talking vs quiet, and what you want from the session.
What a Menopause-Informed Massage Session Might Look Like
Every therapist is different, but at Well+Able we tend to:
Adjust Temperature for Comfort
Hot flash mid-session? No problem. We can:
Remove or add blankets
Use a fan
Uncover your feet
Pause so you can cool down
You never need to apologize for this.
Use Comfortable Positions
If lying face-down or flat on your back is uncomfortable, we can use:
Side-lying positions with pillows
A slightly raised head and chest
Extra support under knees, hips, or shoulders
You don’t have to “tough it out” in positions that don’t feel right.
Respect Your Pressure & Pain Threshold
Pain sensitivity can change with hormonal shifts. We:
Check in about pressure
Avoid “no pain, no gain” ideas
Adjust techniques if anything feels too strong
You’re always free to say “can we ease up a bit?” or “that feels perfect, stay there.”
Integrate With Your Overall Care
If you’re working with:
A family doctor or nurse practitioner
A menopause clinic
A pelvic health physiotherapist
A counsellor or psychologist
Massage therapy can sit alongside those supports. We stay within our scope and want to be part of your wider care team, not your only tool.
Simple, Evidence-Informed Tips for Navigating Perimenopause, Menopause & Post-menopause
You absolutely do not need to do all of this. Think of these as options, not a to-do list.
1. Build Your Support Team
If symptoms are affecting your quality of life, that’s enough reason to reach out. You might consider:
Your family doctor or nurse practitioner – to talk about symptoms, rule out other causes, and discuss hormone or non-hormonal treatment options.
A mental health professional – if mood changes or anxiety are hitting hard.
A pelvic health physiotherapist – for pelvic or sexual pain.
An RMT – for body pain, tension, and stress support.
You don’t have to wait until things are “really bad” before getting help.
2. Gentle, Regular Movement
Exercise isn’t a cure, but it’s one of the most helpful long-term tools we have for:
Mood
Sleep
Bone and heart health
Gentle ideas:
Short walks, even 10 minutes at a time
Cycling or swimming for low-impact cardio
Simple strength exercises 2–3 times a week
Yoga or tai chi if you enjoy them
If your joints hurt, we can help you find a starting point and progress slowly.
3. Support Your Sleep (Without Chasing Perfection)
Even small changes can help your sleep:
Keep your bedroom on the cooler side
Use breathable bedding in layers so you can adjust quickly
Try a simple wind-down routine (stretching, reading, slow breathing)
Keep caffeine earlier in the day if you notice it affects you
If insomnia is severe or long-lasting, talk with your provider about treatments like cognitive behavioural therapy for insomnia (CBT-I), which has strong evidence behind it.
4. Care for Mood & Nervous System
Mood changes during this phase are common and real. You might find benefit from:
Counselling or CBT to help you make sense of what you’re feeling
Mindfulness or simple breathing practices
Support groups or online communities
In some cases, medication, which you can discuss with your doctor
Massage can be one more place where your nervous system gets a break and you’re treated with care.
5. Support Pelvic & Sexual Comfort
If sex has become painful or you’re dealing with dryness:
Over-the-counter vaginal moisturisers and lubricants can help with friction.
Local vaginal estrogen or other treatments (prescribed by your doctor) can be very effective.
Pelvic health physiotherapists can work with you on pelvic muscle tension and pain.
You deserve comfort and pleasure. Painful sex is common in menopause, but it’s not something you have to just accept.
6. Long-Term Health Habits (Without Extremes)
You don’t need a “perfect” diet or a strict regimen. Small, sustainable habits matter more:
Aim for mostly Mediterranean-style meals: vegetables, fruits, whole grains, beans, nuts, seeds, and healthy fats.
Include a source of protein at most meals.
Make sure you’re getting enough calcium and vitamin D (your provider can help check this).
If certain foods or drinks seem to trigger hot flashes (such as alcohol, very spicy foods, or very hot drinks), notice patterns and adjust if you wish.
Think of this as taking care of your “future self” in small, realistic steps.
7. Give Pain Context, Not All the Power
If pain has spiked during perimenopause, it might help to know:
Hormone changes can make your pain system more sensitive. That doesn’t always mean new damage.
Gentle movement, supportive touch (like massage), and calming practices can help turn the volume down over time.
Flare-ups are information, not failure. We can work with them and adjust your plan.
When to Seek Medical Help Quickly
Please contact your doctor or seek urgent care if you notice:
Very heavy bleeding (for example, soaking through pads or tampons every hour)
Bleeding after 12 months with no period
New chest pain, shortness of breath, or pain in the jaw/arm
Sudden severe headache, vision changes, or trouble speaking
Unexplained weight loss, ongoing fevers, or night sweats not clearly linked to hot flashes
When in doubt, it’s always okay to get checked.
How Well+Able Can Support You
If you’re in or near Kamloops and navigating perimenopause or menopause with pain, tension, or overwhelm, our RMT team at Well+Able Integrated Health can offer:
Gentle, collaborative massage therapy tailored to your comfort
A calm space to check in with your body
Simple movement and self-care ideas that fit your real life
We’ll work alongside your medical providers and other practitioners to support you as part of a bigger care team.
If you’d like to see whether massage therapy could be a helpful part of your menopause care plan, we’d be honoured to meet you.
Book now to schedule a visit with one of our Registered Massage Therapists.
This article is for general information only and is not a substitute for personal medical advice, diagnosis, or treatment. Please talk with your healthcare provider about your specific situation.