What Is ‘Menopause Massage’ And Why Are We Not All Doing This?

A rubdown just might offer the relief so many women in this stage are seeking.

January 2, 2026

For years, the symptoms of perimenopause and menopause have been seen as things that women simply must endure. The hormonal shift is inevitable, and so are the crummy downsides, like hot flashes, insomnia, low sex drive, and more. Luckily, that attitude is slowly beginning to change. Expert consensus on warnings around hormone therapy (HT) have shifted to catch up with modern scientific findings, more practitioners are updating their approach, and more women are speaking openly about their symptoms and experiences. The result is a growing sense of empowerment: Women are asking better questions, pushing for appropriate care, and exploring treatments they may not have realized were options.

While I personally started HT a year ago, I’ve still been on the lookout for complementary therapies that can support my health now that I’m in my 50s. Massage has long been one of the most reliable ways I manage stress and feel better in my body. So as perimenopause symptoms such as bloating and sleep troubles crept in, I started to wonder whether something that had consistently helped me in the past might also offer relief here.

While there have been a few small studies that suggest massage can be effective in reducing menopausal symptoms (like insomnia and anxiety and depression), it’s still not widely researched or “prescribed.” But maybe it should be.

What is menopause massage?

Menopause massage is essentially an iteration of a relaxation massage during which massage therapists employ techniques meant to ease the symptoms of perimenopause and menopause. It’s meant to help women find comfort and relaxation during this major transitional life stage.

Nancy Perez, BSc, LMT, E-RYT, is a licensed massage therapist who lists “the treatment of musculoskeletal syndrome of menopause” as an offering on her website. Perez tells SELF that she tailors each treatment by using a combination of Swedish massage, aromatherapy, lymphatic drainage, craniosacral therapy, myofascial release massage therapy, and even temporomandibular work in the jaw/neck region.

“These particular treatments target specific symptoms of this phase, including lack of sleep, nervous system deregulation, tension headaches, and poor digestion,” Perez explains. For example, craniosacral therapy uses gentle touch on specific areas of the head, torso, knees, and feet to improve the functioning of the central nervous system (i.e., the brain and spinal cord) with the goal of supporting better sleep and reducing stress-related tension during perimenopause and menopause.

How can massage improve menopause symptoms?

While scientific research on many of these therapies (and how they may benefit women in menopause, in particular) is still limited, many of the improvements in symptoms may come down to a universal truth about massages: They’re relaxing.

“During perimenopause and menopause, the body becomes stressed due to the dramatic drops in estradiol and other hormones,” Prudence Hall, MD, ob-gyn and author of Radiant Again & Forever: With Bioidentical Hormones and Other Secrets, tells SELF. That ongoing stress can worsen common symptoms like sleep problems, tension, and feeling on edge. Although massage will not directly influence hormone levels or alter the course of menopause, it is consistently associated with benefits such as stress reduction, better sleep, and reduced muscle tension.

“Many of my patients use massage as a method to relax and decrease body pain,” says Dr. Hall. Add-on techniques, like the ones Perez mentions, may offer additional relief for specific symptoms—and help make this stage of life feel more manageable and comfortable. (In addition to treatments like HT which address the actual underlying hormonal issue.)

My experience having a menopause massage

I’m in perimenopause and, although I (thankfully) wasn’t experiencing any debilitating symptoms, I was feeling bloated and just not like myself in my body. I wanted to try out massage for menopause in hopes that it could help with this, and potentially stave off other symptoms. When I came across Perez’s website, I immediately scheduled an appointment with her.

Before the massage began, Perez asked me questions about my health history and current state. This conversation helped her decide which specific techniques to use during our session. For example, because I was experiencing mild bloating, she used lymphatic drainage techniques to help move excess fluid out of my body. And while she used some of the same movements and techniques I’d experienced during other massages (like deep tissue kneading), what made this treatment different was how customized it felt. From start to finish, it was clear Perez wanted to make sure to address all of my specific discomforts.

Before I left, Perez offered a few techniques I could try at home to complement the massage, including daily breath work exercises to calm my nervous system, short mindfulness sessions to help manage mood, and gentle yoga stretches to ease tension. She encouraged me to incorporate these into my routine regularly.

Massage as menopause self-care

As Perez notes, menopause is not another health crisis; it’s a natural stage of life that requires a little care and a gentle shift in perspective. Framing massage as a practical wellness tool rather than an indulgence could help encourage women to prioritize self-care and find ways to incorporate it into their lives, she adds.

Because the truth is, “massage therapy is still viewed as a luxury treatment and our society is very much medicine-based,” says Perez. Even though massage can support physical and mental well-being, it’s often overlooked in mainstream medical care. Many gynecologists don’t routinely suggest it, and insurance rarely covers it. But a complementary practitioner, like a massage therapist, may be a useful addition to your care team. “This transition of perimenopause and menopause is lengthy, and building relationships with providers that support this phase is helpful,” says Perez.

If you do want to give it a try, it’s important to find a massage therapist with credentials and experience in this area. Make sure they are licensed in your state and have a health-related certification and/or experience with women’s health and wellness. You can also check for affiliations with the Associated Bodywork & Massage Professionals (ABMP) or the American Massage Therapy Association (AMTA). There isn’t a specific certification for menopause care, so it’s important to ask about their education and background in this area.

“This is a time of new beginnings,” Perez adds, “and massage therapy can play a pivotal role in this transformation towards renewed vitality.” Personally, massage is something that makes me feel great whenever I can get one. I’d love to incorporate it into my overall self-care routine, especially now that I’m approaching menopause. Because I deserve to confront this new era feeling as relaxed and restored as I can be.