Perimenopause & Massage Therapy: Supporting the Body Through Hormonal Change

Perimenopause is a natural but often challenging phase in a woman’s life, typically beginning in her 40s (sometimes earlier). It marks the years leading up to menopause, when estrogen and progesterone levels begin to fluctuate - impacting everything from sleep and mood to muscle tension and circulation.

While many women are told to “just deal with it,” massage therapy offers a holistic, supportive approach that can ease discomfort, calm the nervous system, and help restore balance during this powerful transition.

Common Perimenopausal Symptoms Massage Can Help Address:

1. Muscle Tension & Joint Pain

Fluctuating hormone levels—particularly decreasing estrogen—can lead to inflammation, stiffness, and joint pain, often mistaken for aging or overuse. Massage improves circulation, increases synovial fluid production in joints, and helps reduce muscle guarding from stress or pain.

2. Sleep Disruption

Many perimenopausal women experience insomnia, night sweats, or restlessness. Massage therapy activates the parasympathetic nervous system, lowering cortisol and supporting deeper, more restorative sleep cycles.

3. Mood Swings & Anxiety

Hormonal shifts can contribute to increased anxiety, irritability, or depression. Massage therapy boosts the production of serotonin and dopamine, while lowering stress hormones like cortisol—helping to stabilize mood and promote emotional resilience.

4. Headaches or Migraines

Hormonal fluctuations can trigger tension or migraine headaches, especially around the menstrual cycle. Regular massage can relieve muscle tightness in the neck, jaw, and shoulders—key trigger zones—and support vascular flow.

5. Hot Flashes & Circulatory Imbalance

While massage won’t stop hot flashes, it can help regulate the body’s thermoregulatory system by improving circulation and calming the stress response, which often worsens symptoms.

6. Body Image & Self-Connection

As the body changes, many women experience a disconnect from themselves. Massage offers nonjudgmental, nurturing touch—helping women reconnect with their bodies, reclaim a sense of self, and release shame or tension held physically.

What Types of Massage Work Well for Perimenopause?

• Swedish Massage – Gentle, calming, promotes sleep and lymph flow.

• Peri-menopause Massage – Incorporates Shiatsu points for perimenopause - Regulates hormonal balance, eases menstrual and menopausal symptoms and supports sleep and digestion.

• Aromatherapy – Essential oil inhalations like clary sage, lavender, or geranium can support hormonal balance and emotional wellbeing.

• Hot & Cold Stone Therapy – The contrast of heated basalt and cooled marble stones helps to regulate circulation and body temperature and ground emotional overwhelm.

✨ Massage isn't just about relaxation—it's about regulation. ✨
Helping the nervous system shift from survival mode to restoration mode is essential during hormonal transitions.

Support Through Touch

Perimenopause can be disorienting—but with the right care, it can also be a time of deep transformation, empowerment, and reconnection. Massage therapy offers not just symptom relief, but also a sacred pause—where women can feel seen, held, and restored.

Want to support your body during perimenopause?

Massage therapy is here to help you move through this transition with grace, strength, and support.

👉 Book a session today or reach out to learn how ALMA can tailor your care to your unique needs during perimenopause. ALMA Wellness