Finding Balance: Managing Menopause, Chronic Pain, and Endometriosis with Gentle Regulation Rituals

Finding Balance: Managing Menopause, Chronic Pain, and Endometriosis with Gentle Regulation Rituals

Navigating the challenges of menopause and chronic pain is no small feat, especially when compounded by thoracic endometriosis and its relentless symptoms. From joint and muscle aches to fatigue and inflammation, it can feel like a constant battle to find relief and reclaim control over your body. But here’s the good news: small, intentional rituals can make a big difference in how you feel and function.

Over time, I’ve discovered a set of tools that help me reduce pain, regulate my body, and prepare for the week ahead. These practices don’t erase the challenges; or the pain, but they create space for relief, resilience, and moments of calm, and that’s powerful. Here’s how I approach self-regulation and pain management with a blend of movement, heat, cold therapy, and intentional stretching.

1. Swimming: Low-Impact Movement for Body and Mind

Swimming has become my go-to for gentle exercise when pain flares or when I feel stiff and out of sync. If I find I am struggling to get out and do a walk or try a class on 'land', i'll try a swim. The buoyancy of the water reduces pressure on my joints, making it an ideal way to ease into movement without aggravating inflammation or discomfort.

I focus on slow, steady laps to get my blood flowing and loosen up tight muscles, particularly in my lower back and thoracic region where thoracic and bowel endometriosis pain tends to cluster for me.

I don't love swimming - but I love water and the combination of it's benefits to my body, my lungs and my mind being in an element I love works for me. Even if you’re not a swimmer, consider other low-impact activities, like walking or cycling on a stationary bike. The key is to move your body in a way that feels supportive, not strenuous.

My Polar armband tracker

2. Sauna: The Healing Power of Heat

Next up in my ritual is a sauna session. Heat therapy is like a warm hug for sore, inflamed muscles. It promotes circulation, reduces muscle stiffness, and eases tension in areas like my upper back and shoulders, where I tend to carry stress. I also use this space to stretch when my muscles are warm. Beyond the physical benefits, spending time in the sauna also offers mental relief. It’s a moment to pause, breathe deeply, and let go of the day’s mental clutter. As long as the gym's teenagers haven't all joined to talk about football and tattoo's of course.

If you don’t have access to a sauna, a hot bath or heated blanket can provide similar soothing benefits. Pair this with a calming playlist or meditation to enhance the experience.

4. Ice Plunge: Cooling Inflammation and Calming Nerves

The next step in my ritual is an ice plunge. While it may sound intimidating, the benefits make it worth it. Cold therapy helps tackle inflammation, calms overactive nerve pain, and leaves me feeling refreshed and clear-headed. Even a quick dip in cold water or a few moments with an ice pack on affected areas can make a noticeable difference.

If a full plunge isn’t feasible, try a cold shower or placing an ice pack on specific pain points, like your lower back or thoracic region. The cool sensation can help bring down swelling and soothe irritated nerves.

I use an app such as WHM - Wim Hof's App to guide me into the ice and with useful breathing techniques or Othership app, this one is a little more pricey, but will guide you through a number of different breathing and meditation tracks and themes for release and healing.

5. Mobility Work and Stretching: Creating Space for Ease

The final step in my ritual is mobility, I dedicate time to targeted mobility exercises and stretching.

These movements help release tension, improve flexibility, and create a sense of ease in my body. I pay extra attention to my thoracic spine, hips, and shoulders, which are frequent hotspots for discomfort.

Some of my favourite stretches include:

• Thoracic spine rotations: Standing with soft knees and legs wide, gently twist your upper body to one side in a twist and stretch to help release tension in the mid-back. Repeat on the otherside.

• Cat-cow stretches: A yoga classic that alternates between arching and rounding your back, loosening up the spine and shoulders. This is a big favourite of mine, my physio's recommend this, I used to do this a lot in Yoga sessions and Pilates too. It's easy to do and to manage the extent of the stretch.

• Hip flexor stretches: Stretching this area helps relieve pressure from sitting or standing for long periods. I tend to sit on my yoga. mat and with knees bent to start drop my knees and legs to one side and then the other with my arms supporting me behind my back.

  
  

I use a combination of physio exercises that are given to me, FIIT app and FIIT TV and You Tube to find the appropriate mobility exercises for me.

Adding just 10 to 15 minutes of stretching to your routine can help counteract the stiffness and aches that often accompany menopause and thoracic/pelvic endometriosis.

6. Consistency and Intention: Showing Up for Yourself

These rituals work best when done consistently. They’re not about perfection or eliminating every ache but about creating a supportive rhythm that helps me feel more balanced and in control. Chronic pain and menopause are unpredictable, but showing up for myself with these small acts of care makes a huge difference.

Beyond the physical benefits, these rituals also serve as moments of self-connection. They remind me that I’m actively participating in my healing, even on days when the challenges feel overwhelming.

Final Thoughts: Reclaiming Control, One Ritual at a Time

Navigating menopause, thoracic endometriosis, and chronic pain requires resilience, but it also requires rest, gentleness, and intentional care. By incorporating movement, mobility work, heat therapy, and cold exposure into my routine, I’ve found ways to reduce pain and create moments of regulation and calm.

These practices won’t look the same for everyone-and that’s okay. The beauty lies in finding what works for you and showing up for yourself, one ritual at a time. Whether it’s swimming, stretching, or simply pausing to breathe, every small effort counts.

Here’s to embracing the tools that help us feel just a little better, one day at a time.

I'm off to read my book and paint my nails ;)

LBH x