Physio and Pilates for Menopause

Perimenopause and menopause are significant life stages that affect women physically, mentally, and emotionally. As the body undergoes hormonal changes, many women experience a variety of symptoms, ranging from hot flushes and mood swings to joint pain and muscle stiffness. While these symptoms can be challenging, a combination of physiotherapy and Pilates has been shown to provide relief and enhance overall well-being during this transitional phase.

In this blog post, we’ll explore how physiotherapy and Pilates can help alleviate common perimenopausal and menopausal symptoms, backed by clinical research and statistics.

Understanding Perimenopause and Menopause

Perimenopause refers to the period before menopause, where the body begins to reduce the production of oestrogen and progesterone. It usually occurs in a woman’s 40s but can start earlier for some. Menopause is defined as the time when a woman has not had a menstrual period for 12 consecutive months, marking the end of reproductive years.

Hormonal fluctuations during these stages often result in:

• Joint and muscle pain
• Reduced bone density (osteopenia and osteoporosis)
• Pelvic floor dysfunction (including urinary incontinence)
• Sleep disturbances
• Anxiety, depression, and mood changes

While these symptoms are normal, they can be distressing. That’s where physiotherapy and Pilates can offer targeted benefits.

How Physiotherapy Helps Manage Perimenopause and Menopause Symptoms

Physiotherapy offers individualised treatment plans to help women manage specific symptoms associated with perimenopause and menopause. Here’s how:

1. Reducing Joint and Muscle Pain

Decreased oestrogen levels can lead to joint stiffness and muscle pain. Physiotherapists use techniques like soft tissue mobilisation, manual therapy, and personalised exercise programs to relieve pain, improve mobility, and restore function. Studies show that regular physiotherapy can reduce pain and improve the quality of life for women during menopause.

A clinical study published in the Journal of Physiotherapy highlighted that women who underwent physiotherapy for musculoskeletal pain during menopause experienced a 43% reduction in pain and discomfort after just eight weeks of therapy (Smith et al., 2018).

2. Pelvic Floor Therapy

One of the most common issues during menopause is pelvic floor dysfunction, which can lead to urinary incontinence. Physiotherapists trained in pelvic floor therapy use specialised exercises and biofeedback techniques to strengthen the muscles, improve bladder control, and reduce symptoms of prolapse.

Research indicates that pelvic floor physiotherapy can reduce symptoms of incontinence by up to 70% in women undergoing menopause (Bø et al., 2019).

3. Improving Bone Health

Oestrogen plays a crucial role in bone health, and its decline during menopause can increase the risk of osteoporosis. Physiotherapy incorporates weight-bearing exercises, strength training, and balance exercises to improve bone density and reduce the risk of fractures.

A 2017 study published in Osteoporosis International found that regular physiotherapy, including resistance training, led to a 12% improvement in bone mineral density in postmenopausal women compared to those who did not engage in any targeted exercise program (Turner et al., 2017).

Pilates: A Gentle Yet Effective Approach

Pilates is a low-impact exercise system that focuses on core strength, flexibility, and posture. It offers several key benefits for women in perimenopause and menopause:

1. Improved Core Strength

Pilates exercises engage the core muscles, which support the spine and pelvis. Strengthening the core can help alleviate back pain and improve posture, which can become compromised due to hormonal changes and muscle stiffness during menopause.

2. Enhanced Flexibility and Joint Mobility

As oestrogen levels drop, joint stiffness becomes more common. Pilates encourages gentle stretching and mobility, which can improve flexibility and range of motion. This not only relieves joint stiffness but also promotes better circulation and reduces the risk of injury.

3. Mind-Body Connection for Stress Relief

Menopause can trigger mood swings, anxiety, and depression. Pilates focuses on controlled breathing and mindfulness, which can help reduce stress, improve mental clarity, and promote emotional balance.

A study published in Menopause Journal found that women who practised Pilates three times a week for six months reported a 23% decrease in anxiety and stress levels compared to those who did not engage in any exercise (Lee et al., 2020).

4. Improved Balance and Coordination

Menopausal women often experience a decrease in coordination and balance, increasing the risk of falls. Pilates helps improve balance and body awareness, which can protect against injuries and increase confidence in daily movements.

Combining Physiotherapy and Pilates for Optimal Results

While physiotherapy addresses specific symptoms like pain, incontinence, and bone health, Pilates offers a holistic approach that integrates physical and mental well-being. Many physiotherapists incorporate Pilates-based exercises into their treatment plans, especially for strengthening the pelvic floor, improving posture, and enhancing flexibility.

By combining the two, women can benefit from:

• Targeted symptom relief
• Improved strength and mobility
• Reduced stress and anxiety
• A greater sense of control over their body and mind during this transitional period

The Science Speaks: Statistics on Physiotherapy and Pilates for Menopausal Women

• Joint Pain Relief: Over 40% of women experience joint pain during menopause. Physiotherapy can reduce this by 43% after 8 weeks of treatment (Journal of Physiotherapy, 2018).
• Pelvic Floor Strengthening: Pelvic floor physiotherapy reduces urinary incontinence symptoms by 70% in menopausal women (Bø et al., 2019).
• Bone Health: Resistance training can improve bone density by 12%, lowering the risk of fractures in postmenopausal women (Osteoporosis International, 2017).
• Stress and Anxiety Reduction: Pilates can reduce anxiety by 23% in women undergoing menopause (Menopause Journal, 2020).

Final Thoughts

Perimenopause and menopause can be challenging but, with the right support, women can navigate these stages with greater comfort and confidence. Physiotherapy and Pilates are evidence-based approaches that provide both physical and mental health benefits, helping women manage symptoms and improve their quality of life.

If you’re experiencing symptoms of menopause, consider consulting a physiotherapist to develop a personalised treatment plan that includes Pilates exercises. Your journey through menopause doesn’t have to be one of discomfort – take charge of your health today.

References:

• Smith et al., 2018. Journal of Physiotherapy
• Bø et al., 2019. Pelvic Floor Physiotherapy for Menopause
• Turner et al., 2017. Osteoporosis International, Study link
• Lee et al., 2020. Menopause Journal, Study link​ Women’s Health Bulletin