Massage Therapy for Perimenopause: A Complete Guide
Massage therapy can ease joint pain, anxiety, and sleep problems during perimenopause. This guide covers the types, benefits, evidence, and how to get started.
Massage Therapy as a Perimenopause Support Tool
Massage therapy involves manual manipulation of the body's soft tissues, including muscles, tendons, and connective tissue, to promote relaxation, reduce pain, and improve circulation. There are many styles, from Swedish massage (gentle, relaxing) to deep tissue massage (targets muscle tension) and lymphatic drainage (light pressure to support fluid movement). For women navigating perimenopause, massage offers a drug-free way to address several common complaints, including muscle aches, sleep difficulty, anxiety, and joint stiffness.
How Massage Helps Perimenopause Symptoms
Massage activates the parasympathetic nervous system, the branch of the nervous system responsible for rest and recovery. This lowers cortisol, the stress hormone that can worsen hot flashes, disrupt sleep, and contribute to weight gain around the abdomen during perimenopause. Regular massage has been shown to increase levels of serotonin and dopamine, supporting mood stability. For joint pain and muscle stiffness, which become more common as oestrogen declines, massage improves blood flow to affected areas and reduces local inflammation.
Types of Massage Worth Considering
Swedish massage is the most accessible starting point for most women. It uses long flowing strokes and gentle kneading, making it effective for stress and tension without being too intense. Deep tissue massage is better suited for persistent muscle tightness and chronic joint pain but can cause temporary soreness after the first few sessions. Aromatherapy massage, which combines Swedish techniques with essential oils such as lavender or clary sage, has shown modest benefits for mood and sleep in small studies on menopausal women.
What the Evidence Shows
A 2014 study in Menopause journal found that Swedish massage reduced the frequency of hot flashes and improved sleep quality over an eight-week period. Research on aromatherapy massage for menopause symptoms has shown reductions in anxiety, fatigue, and sleep disturbance, though study sizes are typically small. Cortisol reduction through massage is well established in the broader literature. While more large-scale trials specifically on perimenopause are needed, the mechanisms are credible and the risk is low.
Practical Tips and What to Expect
A 60-minute session once every two to three weeks is a reasonable starting frequency. Be honest with your therapist about areas of sensitivity, whether you run hot, and any recent changes in your body. If joint pain is your main concern, mention specific joints so the therapist can tailor the pressure and technique. Drink water after sessions as massage mobilises fluid in tissues. Many practitioners offer packages that make regular treatment more affordable, and some are trained specifically in menopause-aware bodywork.
Precautions and Choosing a Therapist
Massage is generally very safe, but there are situations to be aware of. Avoid massage over areas of inflammation, open skin, or unexplained lumps. Deep tissue massage is not appropriate during a flare of joint inflammation. Always use a therapist registered with a recognised professional body such as the Complementary and Natural Healthcare Council in the UK. Let your therapist know about any medications you take, particularly blood thinners or immune-suppressing drugs. Self-massage tools like foam rollers can also support muscle and joint comfort between professional sessions.
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