Overview of Backache During Menopause
Backache during menopause is a common symptom experienced by women due to hormonal changes. Lower estrogen levels can lead to bone density loss, frequently resulting in osteoporosis and increased back pain. Muscular tension or spinal disc degeneration can also cause discomfort. Lifestyle changes, exercises, and maintaining a healthy diet can help alleviate the pain.
In this post, let’s see further details about backache during menopause and how we can alleviate it naturally.
How Menopause Symptoms Happen and Leads to Backache?
Menopause is a natural biological process representing the end of a woman’s menstrual cycles. It’s diagnosed after 12 months without a menstrual period. One of the significant changes during menopause is a decline in estrogen levels, a hormone essential for maintaining bone mass.
This decrease in estrogen can lead to bone loss and osteoporosis, leading to pain and discomfort in the back (backache). This process can put pressure on the vertebrae and cause them to weaken, which can result in back pain.
Furthermore, these hormonal shifts can also lead to other issues such as changes in body weight and muscle mass, worsening the back pain.
How to Improve the Menopause Backpain?
Improvement of Diet
Incorporating certain foods into your diet can help alleviate the backpain during menopasue.
Firstly, Calcium-rich foods, such as milk, cheese, yogurt, and green leafy vegetables can strengthen bones and prevent osteoporosis.
Vitamin D, found in fatty fish, fortified dairy products, and egg yolks, aids in calcium absorption and also promotes bone health.
Soy products like tofu and edamame have isoflavones which are said to help with menopausal symptoms as a general knowledge. We, Juveriente®, know it is isoflavone from fermented soybeans, or isoflavone aglicone, which help balance your hormone and improve menopausal symptoms.
Foods rich in omega-3 fatty acids like salmon, walnuts, and flaxseeds can help reduce inflammation, thereby reducing pain. Additionally, staying hydrated can ensure that nutrient distribution throughout your body is maximized. It’s worth noting that each person may have different reactions to some foods, therefore it’s advised to further consult with a dietician.
Regular exercise can help alleviate pain of the menopause backache. Stretching exercises, such as yoga and Pilates, can improve your flexibility and strengthen your back muscles, hence decreasing pain.
Core strengthening exercises are equally beneficial as the core muscles support the back. Low-impact aerobic exercises, like walking or cycling, can help maintain a healthy weight and reduce strain on your back.
Weight-bearing exercises, such as walking or lifting light weights, can help strengthen your bones and prevent osteoporosis, a common cause of back pain during menopause.
However, always remember to start slowly and gradually increase your exercise intensity over your body’s endurance capacity. In addition, it is far more essential to make it a firm habit by starting from moderate intensity than pursuing a clear result quickly.
Improve Your Posture
Improving your posture and making it a steady habit can significantly reduce backache during menopause. Start by being aware of your posture at all times. Practice exercises that strengthen your core muscles, such as yoga, Pilates, or regular aerobic activities. This will support your spinal alignment and ease the burden on your lower back.
A few quick checks can also assist in maintaining good posture – Your ears should be above the shoulders, shoulders over hips, and hips over the knees while standing or sitting.
Invest in ergonomic chairs and mattresses that contribute to a healthy posture. As part of your daily routine, take short breaks to walk or stretch if you have a desk job. When lifting heavy objects, use your legs instead of your back to prevent strain.
Maintain a healthy body weight to ease stress on your back muscles. Moreover, wearing low-heeled, comfortable shoes can also help improve posture.
Remember that they say it takes around 21 days to form a new habit. So, practice these steps regularly. Go slow, be patient with yourself; you’ll notice improvement over time.
A Natural Supplement to Balance Your Hormone from Japan
A natural supplement will be another course you can take to alleviate your backache by balancing your hormones.
Juveriente®’s Effisoy, launched in 2016, based on fermented soybean germ extract has been loved as a natural menopause relief since its launching in 2016.
Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It’s safe as it only heals the natural synthesis function. The hormone boost doesn’t provide the only relief from menopausal symptoms. It also supports various aging and hormonal imbalance issues like insomnia, weight increase by aging, etc.
Here are some of the real product reviews in our Amazon shop.
“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”