Back & Neck Pain in Perimenopause

Natural Tips for Relief

Get a Smaller Pocketbook

This is no joke. You may be dragging five to 10 pounds on your shoulder. If you're beginning to experience shoulder/neck pain, try switching to a mini-pocketbook for a few weeks to see if it makes a difference. Whatever doesn't fit can be carried in two hands. You're lugging around way too much stuff anyway!

Neck Roll

This remarkable soft tube pillow slides under your neck to support you while you sleep. No more crimped or cramped neck. It's incredibly soft and pliable. Your neck stays in the best position to support your body while you sleep. You can lay on your back or side, because it's small in circumference. They come in different sizes.

Tip: Slide the neck roll into the bottom of the pillow case for ease of use.

You can find this product at a medical equipment store or online. Many physical therapists will carry this as well.

Meditation

It's well-known that stress can induce back pain. Muscles tighten, along with your stomach, when you are upset. Grind your jaw with anxiety, and it's going to affect your neck as well.

Meditation can be a way to release some of that stress. Even if you think you cannot sit still, we have a method that will prove you can succeed at meditating and reap the benefits.

I've created a unique, simple meditation method designed for women going through perimenopause to ease the stress and increase their physical and emotional health. Click here to read more about it.

Exercise

We aren't meant to be sedentary creatures. Bodies are made for movement. Exercise and stretching can help to prevent injury, and strengthen your neck and back muscles. No, you don't have to run a marathon to succeed with exercise or to experience the benefits. A 10 minute walk will help. Even a five minute walk will make a difference. SOMETHING. ANYTHING. Just get your body moving.

If you have other illnesses or disabilities that prevent you from doing certain exercises, speak to your doctor or physical therapist. There are so many ways to move your body. He or she can help you find the method that works for you.

Stretch

Stretch every morning before getting out of bed. Muscles need to be moved around to help support your back and neck. See the stretch routine page for two simple stretches that have been recommended by a physical therapist, and shown to really help. You can (and should) do these in bed every morning and evening. Just doing Stretch #1 twice daily can make a tremendous difference in your lower back. As always, please check with your physician or physical therapist before doing these stretches.

Perimenopause & Back & Neck Pain

Two types of Physical Therapy that Keep You Out of the Therapist's Office

Natural Tips for Relief

Other Resources