Navigating the journey through peri-menopause can be like steering a ship through uncharted waters. For many women in midlife, this transition brings not just the challenge of fluctuating hormones but also the onset or intensification of long-term pain. However, amidst these waves of discomfort, a holistic approach can offer a beacon of hope. Today, we’re exploring various holistic strategies that have shown promise in helping women manage and alleviate long-term pain during this transformative phase of life.

Understanding the impact of peri-menopause

Perimenopause marks the period leading up to menopause, characterized by a range of physical and emotional changes. These changes can include irregular periods, hot flashes, sleep disturbances, and mood swings. For some, this period also exacerbates chronic pain conditions, making it a critical time to seek effective coping mechanisms.


Holistic strategies for managing long-term pain

Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing pain and stress. By fostering a state of relaxation and present-moment awareness, these practices can help mitigate the intensity of pain sensations. Regular mindfulness practice has been linked to reduced pain perception, improved mood, and enhanced overall well-being.

Gentle physical activity

I know, I know, this feels like that absolute last thing on earth you want to be doing, but bear with me.  Our body is designed to move.  When you’re in pain, gentle, low-impact activities can significantly benefit your body and mind. Yoga, Tai Chi, and swimming are excellent options that can help improve flexibility, strength, and endorphin levels, offering natural pain relief. Listen to your body and start slowly, gradually increasing intensity as your comfort allows.

Nutritional support

When you’ve been in pain for a while, it’s very easy to reach for the comfort foods of beige stodge and chocolate.  What we eat plays a crucial role in managing peri-menopausal symptoms but it can also help with managing our pain and creating a beautiful environment for healing.  Anti-inflammatory foods such as bone broth, leafy greens, berries, and fatty fish can help reduce inflammation in the body, potentially easing pain. Additionally, ensuring you’re getting enough calcium and vitamin D is crucial for bone health, particularly important during peri-menopause.


This ancient practice involves the insertion of thin needles into specific points on the body to balance energy flow. Acupuncture has been shown to be effective in treating various types of pain, including headaches, back pain, and arthritis. 

Aromatherapy and essential oils

Aromatherapy uses natural plant extracts to promote health and well-being. Essential oils like lavender, peppermint, and eucalyptus have pain-relieving and anti-inflammatory properties that can be beneficial for those experiencing long-term pain. These oils can be used in massages, baths, or diffusers to create a soothing environment that encourages relaxation and pain relief.


There is an inextricable link between pain and our emotional self.  Physical pain and emotional pain exist on almost the same circuitry of the nervous system, with common brain systems involved.  Exploring this with an appropriately qualified and experienced practitioner can be an absolute game changer for you and your relationship with long term pain.  When I work with clients who have long standing pain, there is always a huge emotional component to our work together.

Quality sleep

To heal, we need to sleep!  Pain will feel so much worse if we’ve had little sleep, or poor quality sleep.  Sleep disturbances are common during peri-menopause and can exacerbate pain. Prioritising sleep hygiene (ya know, all things I talk about all the time on my socials) — such as maintaining a regular sleep schedule, creating a relaxing bedtime routine, and ensuring your bedroom is a comfortable, inviting space—can significantly impact your pain levels and overall quality of life.

Connection and Support

Don’t underestimate the power of connection and support. Joining support groups, whether online or in-person, can provide valuable insights, encouragement, and coping strategies. Sharing your experiences with others who understand can be incredibly validating and empowering.


Tailoring Your Approach

It’s important to remember that pain management is highly individual. What works for one person may not work for another, so be open to experimenting with different strategies to find what works best for you. Consulting with healthcare professionals alongside holistic practitioners who understand the complexities of peri-menopause and chronic pain can also provide you with tailored advice and support.

In Conclusion

Peri-menopause is a significant life transition, and managing long-term pain during this time requires compassion, patience, and a holistic approach. By incorporating mindfulness, gentle physical activity, nutritional support, acupuncture, aromatherapy, quality sleep, and fostering connections, you can navigate this journey with greater ease and comfort.

Remember, you’re not alone on this journey. Empowering yourself with knowledge and exploring holistic strategies can make a significant difference in your experience of perimenopause and beyond.


A bit about me & my background

Claire is a  Women’s Health Specialist at Restoring Balance; a Sports Scientist and a Women’s Health Coach who is also a multi-disciplined therapist specialising in person-centred care.  Claire also has personal experience of living with long-term pain from nerve damage in her face following an accident.

Claire’s work is very different to many therapists – working with you as a whole person using a unique combination of mind, nutrition and movement to overcome both physical and emotional blocks; not just where you feel pain or have dysfunction, allowing you to live life again.  Claire can help you with:

  • Balancing your hormones
  • Peri-menopause and menopause coaching
  • Post-operative rehabilitation
  • Post-operative scar care
  • Calming your stress & anxiety
  • Improving your digestive health
  • Changing your mind-set
  • Improving your emotional health
  • Relieving pain
  • Increasing mobility, balance, stability, co-ordination

I work both online and in person from my home-based clinic on Hayling Island, Hampshire.


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