Menopause can bring a wave of changes — from sleep problems and hot flushes to mood shifts and joint pain. It’s not always easy to manage, and it can feel like your body is doing things you didn’t agree to.
But support is available, and it doesn’t always have to mean medication or major changes. Massage for menopause is one of the simplest ways to ease tension, improve sleep, and feel more at home in your body again. This guide will walk you through how it works, what the research says, and how to find the right approach for you.
What Is Menopause Massage?
“Menopause massage” isn’t a one-size-fits-all technique — it’s a mindful approach tailored to your body’s evolving needs during this life stage.
A qualified massage therapist might draw on several modalities, such as:
- Swedish massage to soothe the nervous system and ease muscle tension
- Lymphatic drainage to reduce swelling and support detoxification
- Reflexology to gently stimulate hormone-related pressure points
- Aromatherapy massage using essential oils known for their calming or balancing effects
This type of care focuses on the whole person. It not only relieves symptoms but also encourages reconnection, rest, and renewal.
How Can Massage Help During Menopause?
Massage for menopause offers a gentle, nurturing way to ease many of the physical and emotional shifts that come with this change in your body. From deep relaxation to symptom relief, it can support your overall well-being in a natural, non-invasive way.
Massage can support you in lots of ways during this phase of life:
- Better Sleep – Massage encourages relaxation and can help you fall asleep more easily and stay asleep longer.
- Hot Flushes and Anxiety – The calming effects of massage, especially with essential oils, may reduce the intensity of hot flushes and help with anxious feelings.
- Aches and Stiffness – Hormonal shifts can cause new aches or joint pain. Massage boosts circulation and eases tight muscles.
- Low Mood or Stress – Massage supports the nervous system and may help reduce stress, balance mood, and lift energy levels.
Explore more articles in our Massage Therapy hub
Research on Massage and Menopause
Scientific studies back up what many people already know from experience:
- A study in Brazil found that regular massages helped postmenopausal women sleep more soundly and wake less often at night.
- A review of natural menopausal treatments highlighted aromatherapy massage, especially with lavender oil, as helpful for mood, sleep, and hot flushes.
- A 2023 review of physiotherapy techniques found massage, yoga, and reflexology reduced insomnia and low mood in menopausal women.
- In some cases, essential oils seemed to boost massage’s benefits even more, especially for emotional symptoms.
Massage Types That May Help Menopause Symptoms
These are the most common techniques people try during menopause:
- Swedish massage – for stress, fatigue, or emotional tension
- Lymphatic drainage – to support circulation and reduce swelling
- Reflexology– uses gentle foot pressure to support hormone balance.
- Aromatherapy massage – combines touch with calming essential oils like clary sage, lavender, or frankincense
If you’re unsure where to begin, a basic relaxation massage with oils is often a good place to start.
Looking for Menopause-Informed Support?
If you’re ready to try massage, a therapist who understands menopause can tailor treatment to what you need most. They can work with the changes you’re going through and adapt sessions safely.
Browse our massage therapist directory to find someone near you.
Complementary Self-Care to Try at Home
Massage for menopause works best when it’s part of a wider routine. You could also try:
- Magnesium (creams or supplements) to ease muscle tension
- Herbal teas like sage or passionflower for sleep and calm
- Aromatherapy diffusers to create a soothing space
- Gentle movement such as yoga, walking or stretching
- At-home tools like a foot roller or heated wrap
You can explore some of our favourite self-care tools here.
Frequently Asked Questions About Massage for Menopause
Q1: What’s the best massage for menopause?
It depends on your needs. Swedish and aromatherapy are good for stress and sleep. Reflexology and lymphatic drainage help with bloating or hormonal support.
Q2: Is massage safe during perimenopause?
Yes — and it can be beneficial during emotional or hormonal ups and downs.
Q3: Can massage help with weight gain in menopause?
Not directly — but by lowering stress and improving sleep, massage may indirectly support a healthier metabolism.
Q4: How often should I have a massage during menopause?
Some people find weekly sessions helpful, especially during more intense phases. Others go monthly. It’s about what feels right for you.
The changes that come with menopause can feel like a lot to handle — especially when you’re already stretched thin. Massage won’t solve everything, but it can bring real relief, whether you’re struggling with sleep, stress, or everyday aches.
Ready to explore what might help?
You can find a massage therapist near you, or take a look at our self-care product guide for tools to support your routine at home.
Sometimes, small steps make a big difference — and you don’t have to figure it all out alone.
