Massage During Menopause: What It Can and Cannot Help
6 min read
This is general guidance, not medical advice. Menopause affects everyone differently. Speak to your GP or a menopause specialist about your symptoms and treatment, and follow their advice first.
Can massage help with menopause? With some symptoms, it may. Small studies suggest it can ease stress, low mood, aching joints and muscles, and broken sleep. It is not a treatment for the menopause itself, and it will not stop hot flushes or night sweats in any reliable way.
That makes massage a good extra, not a replacement. NICE guidance says HRT is the main treatment for hot flushes and night sweats, with cognitive behavioural therapy (CBT) as an option alongside it, or instead of it for people who cannot or choose not to take HRT. If symptoms are affecting your life, start with your GP.
What massage may help with
Research on massage during menopause is limited. Most studies are small and short, and many come from a handful of countries. Read them as a reason to try it, not as proof.
With that in mind, the areas where massage looks most useful are:
- Stress and feeling on edge. Massage has fair evidence for short-term relief from stress and anxiety in general. Our guide on massage for stress and anxiety covers that research.
- Sleep. Some small trials in women around menopause report better sleep after a course of massage. See our guide on whether massage can help you sleep.
- Aches and stiffness. Many people notice more joint and muscle aches during perimenopause. Gentle to medium massage may ease how they feel.
- Feeling at home in your body. An hour of calm, kind touch can matter when your body feels like it is changing without your say.
One small trial of 90 women found massage, with or without aromatherapy oils, eased menopause symptoms more than no treatment. It did not report which symptoms improved most, and it was too small to be sure.
What massage will not do
It is worth being clear here, because some marketing is not. Massage does not balance hormones. It does not treat hot flushes, vaginal dryness or bone thinning. It does not replace HRT or anything else your doctor suggests.
NHS guidance notes there is little good evidence that complementary therapies help menopause symptoms. Some herbal remedies sold for menopause can also interact with other medicines. Massage itself is low risk, but be wary of any therapist who sells supplements or "hormone balancing" treatments alongside it.
If your symptoms are getting in the way of work, sleep or relationships, please do not wait. A GP appointment about menopause is never a waste of their time.
Which type of massage to book
For most people, a relaxing full body massage is the best place to start.
Swedish massage
A Swedish massage uses long, flowing strokes at a pressure you choose. It works well for stress, sleep and general aches.
Aromatherapy massage
This is similar to Swedish but lighter, with essential oils added. Some people find a calming scent helps them switch off. Tell the therapist if you have sensitive skin, as skin can become drier and more reactive around menopause. Our comparison of aromatherapy and Swedish massage explains the difference.
Remedial or deep tissue
If one area aches more than the rest, such as your neck or lower back, remedial massage can focus there. Deep pressure is not needed and can leave you sore, so start medium and build up.
Making the session comfortable if you get hot flushes
A warm room, a heavy blanket and lying still for an hour is a lot if you get hot flushes. A good therapist will be happy to adjust. Ask for:
- a cooler room, or a fan you can switch on
- a light sheet instead of a heavy towel or blanket
- a glass of cold water within reach
- a pause if a flush starts, so you can uncover or sit up
- a different position if lying face down makes you feel hot or sick
Say what helps at the start. Therapists see this often, and it is not awkward for them.
It also helps to tell the therapist about anything else going on. That might be joint pain, a recent fall, osteoporosis or medication you take. Gentle pressure is advised over areas of known bone thinning.
What your first session will look like
Knowing what to expect makes it easier to relax, especially if you have not had a massage in years.
The therapist will start with a short health form and a chat. They will ask about your symptoms, any medication, recent surgery or falls, and what you want from the session. You do not have to share more than you want to. Saying "I am going through menopause and struggling with sleep and aches" is enough for them to plan.
You then undress to your comfort level and lie under a towel or sheet. Only the area being worked on is uncovered. If you would rather keep more clothes on, say so, and the therapist can work around it.
During the session, speak up about pressure, temperature or anything that feels wrong. You can stop at any point. Afterwards, drink some water, take a few minutes before driving, and notice how you sleep that night.
If you felt calmer, slept better or ached less for a few days, that is a good sign massage is worth keeping in your routine. If you felt nothing, try one more session with a different pressure before deciding. Our first-timer guide on what to expect at your first massage covers the rest.
How often, and what it costs
If massage is helping you, every two to four weeks is a common rhythm. Some people like a short course of weekly sessions at first, then space them out.
In the UK, a 60-minute Swedish massage usually costs £40 to £65. Aromatherapy is often a little more. Some health cash plans pay towards massage, so check your workplace benefits.
Between sessions, the things that help most are the same things that help sleep and mood generally. Regular movement, time outside, a cool bedroom and cutting back on alcohol and late caffeine all make a difference.
When to see your GP instead
See your GP if menopause symptoms are affecting your daily life, or if you are under 45 and your periods have changed or stopped. Also see them about:
- low mood that lasts most days for more than two weeks
- bleeding after your periods have stopped for a year, which always needs checking
- new joint pain with swelling, redness or stiffness that lasts over half an hour in the morning
- sleep so poor that you are struggling to function
If you ever feel hopeless or think about harming yourself, contact your GP or call NHS 111 the same day. In an emergency, call 999.
When you are ready to book, use our directory of massage therapists to find a qualified therapist near you, and mention menopause when you get in touch so they can plan the session.