Neck pain during perimenopause
Nicola Tik
If your neck has become more uncomfortable during perimenopause, you are not imagining it. Hormonal changes during this period can genuinely affect how your body manages tension and recovers from everyday physical demand. This article explains what is going on and what can help.
Oestrogen plays a role in how the body manages inflammation and maintains the soft tissues around joints. As oestrogen levels fluctuate and gradually decline during perimenopause, some people find that areas which were previously manageable become more sensitive, or that tension builds more easily and takes longer to settle.
This is not a sign that something is structurally wrong. It reflects a shift in how your body is responding to load and stress during a period of significant hormonal change.
Disrupted sleep, which is very common during perimenopause, reduces your body's ability to recover overnight. Stress and mood changes also contribute to muscle tension, particularly through the neck and upper shoulders. The two often reinforce each other, making the area feel persistently tight or achy even on relatively quiet days.
Sustained screen time and fixed head positions tend to be felt more noticeably during this period than they might have been previously.
Regular gentle movement through the neck is one of the most consistently useful things you can do. Slow side to side head turns, gentle chin tucks, and soft ear to shoulder tilts all help keep the area mobile and reduce tension build-up through the day. Keep the movements easy and within a comfortable range.
Breaking up long periods of sitting is worth prioritising. Standing up briefly every 45 to 60 minutes makes a meaningful difference, particularly on days when the neck feels more sensitive.
A heat pack at the base of the neck in the evening is something many people find helpful for easing tension before sleep.
If you would like to try a guided neck stretch, VIDA has a short video you can follow at your own pace.