Note: This page is about cyclical (hormonal) muscle and joint pain, only. Period pain, breast pain, endometriosis, stomach ache, and headaches & migraines are covered in separate sections. If you experience muscle/ joint pain throughout your menstrual cycle, or due to another health issue (e.g. arthritis, or fibromyalgia) please seek professional advice before trying any of the following tips and tricks.
Hormone-related muscle or joint pain typically occurs just before and during menstruation .
The most commonly affected parts of the body are;
Molecular compounds called prostaglandins are released during menstruation, and these are thought to be a major factor in triggering associated pain in muscles and joints .
Conditions to rule out first, under medical supervision;
Managing hormone-related muscle/ joint pain:
Try a hormone-balancing diet– As outlined in this blog, a vegetable-based ‘anti-inflammatory’ diet can significantly improve all hormone-related symptoms. We highlight a key step that is especially relevant for those suffering from muscle/ joint pain, below;
Magnesium supplements- Although the evidence is not at the standard required to be used in clinical guidelines, substantial anecdotal and small-scale research studies have found that magnesium supplementation can alleviate many different types of muscle and joint pain, as well as reducing inflammation, more generally  .
Most people do not get enough magnesium through their diet (it is found in dark green leafy vegetables, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate and raspberry leaf tea). We recommend taking 100-300 mg of magnesium daily. Note– magnesium can act as a laxative, so if you start to experience loose stools, simply reduce the amount you are taking!
Exercise– Lumbar stabilization exercises were shown to improve pain, and movement during menstrual lower back pain .
The NHS recommends that adults spend;
– at least 2.5 hours of moderate aerobic activity such as cycling or fast walking every week, and
– strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
Obviously, there are many reasons why exercise is good for your health, but in terms of hormone-related symptoms it can maintain a healthy weight, and improve flexibility and strength in your muscles and joints. If mild-moderate exercise is causing you significant pain, please seek professional advice.
Page last reviewed and updated: June 2018
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