Muscle tension and tightness in perimenopause: the value of topical care

The lower back, neck and shoulders are often the first to "warn" you when the body goes through the hormonal decline of perimenopause. It isn't always an injury: often it is accumulated tension, recurrent muscle tightness and muscles that recover more slowly than they used to.

Why muscle tension builds up at this stage

The International Menopause Society 2026 White Paper describes the recently proposed concept of the "musculoskeletal syndrome of menopause": a set of changes potentially related to estrogen deficiency that includes muscle pain, joint pain, reduced muscle mass and greater susceptibility to tendon and ligament injuries. The IMS itself points out that these changes are not exclusive to menopause and that more research is needed.

On top of this come factors such as stress, sleep quality and postural changes caused by fatigue, which keep the muscles, especially those of the lower back and neck, in a state of sustained contraction. It is the familiar cycle: tension, pain, poorer rest, more tension.

The place of massage and topical care

Massage with oils does not replace internal management (exercise, nutrition, supplementation), but it can play a complementary role: the gesture itself encourages muscle relaxation and gives a feeling of relief that helps break the tension and stress cycle.

What the evidence says about the ingredients

It is worth being clear about this. Arnica has traditional recognition in the European Union: the EMA's Committee on Herbal Medicinal Products (HMPC) concludes that, based on long-standing use, arnica flower preparations can be used on the skin to relieve bruises, sprains and localised muscle pain in adults and adolescents from 12 years of age. This is recognition for traditional use, not solid clinical proof: recent reviews report both positive and negative results.

With wintergreen, a natural source of methyl salicylate, the picture is less favourable: the Cochrane review on topical salicylates for musculoskeletal pain concludes that the evidence does not support their use, and that the larger, more recent studies showed no effect. For St John's wort and rosemary, traditionally used in massage oils, we have not found solid clinical evidence of an effect on muscle tension.

That is why we present it for what it is: a sensory, wellbeing-oriented form of care that can accompany other measures, not a treatment for pain.

How to fit it into your routine

• Apply the oil to the tense area with gentle circular movements, preferably after a shower or before bed.
• Combine it with gentle stretches for the neck, shoulders and lower back.
• Use it as part of a low-impact routine: yoga, pilates or a walk followed by a short self-massage.
• Avoid applying it to irritated skin, wounds or areas with known sensitivity to essential oils.

Our trusted recommendation: PRIMAVERA

PRIMAVERA, a Vive Tu Balance partner brand, is a German company specialised in aromatherapy and organic essential oils. Its muscle well-being massage oil range combines ingredients such as arnica, St John's wort, wintergreen and rosemary, from controlled organic cultivation, and is designed for massaging tense muscle and joint areas after physical exertion or at times of greater stress.

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