Menopause at work: managing symptoms, performance, and getting support

How menopause symptoms can affect your workday

As a refresher, perimenopause is the transition leading up to menopause, and it usually begins in your 40s and lasts an average of about four years, though for some it can last much longer. You’ve officially reached menopause once you’ve gone 12 consecutive months without a menstrual period.

During this transition, fluctuating levels of estrogen and other hormones can contribute to physical, cognitive, and emotional changes, including hot flashes, fatigue, and difficulty concentrating.

“Menopause looks different for everyone, and symptoms can change over time,” says Dr. Dunn.

Some women experience few or no symptoms, while others have symptoms that interfere with everyday activities, including work. In one survey of more than 4,000 women, about 15% reported missing work or reducing their hours because of their menopause symptoms.

Common symptoms that may affect your workday include:

• Hot flashes and night sweats

• Sleep problems or insomnia

• Brain fog, including trouble concentrating, forgetfulness, or difficulty finding words

• Pelvic floor and bladder symptoms, such as urinary incontinence, urinary urgency and frequency, or pelvic discomfort

• Fatigue

• Mood changes and irritability

• Joint pain and stiffness

Keep in mind that menopause isn’t the only possible cause of these symptoms. A healthcare provider can help determine what’s contributing to how you feel and recommend appropriate treatment options.

How movement can help with menopause at work

Movement is one of the most effective tools for managing menopause symptoms and improving productivity, focus, and well-being at work. Regular physical activity can help improve mood, boost energy, and support better sleep. It may also support your cognitive health, while targeted exercise can help ease joint pain and stiffness. Pelvic floor physical therapy and appropriate exercises may also help you manage certain bladder and pelvic symptoms.

A well-rounded movement routine might include strength training, aerobic exercise, balance and flexibility exercises, and relaxation techniques. Depending on your symptoms, pelvic floor strengthening or relaxation exercises may also be helpful.

And you don’t have to squeeze in a long workout to benefit from movement. Small opportunities to move throughout the day count, too. “Even short movement snack breaks during your workday can make a meaningful difference — especially to help improve joint stiffness, alertness, and mood,” says Dr. Dunn. “Gentle stretches, a brief walk, or even a few sit-to-stand exercises between meetings can be a practical starting point.”

A physical therapist (PT) can help you manage movement-related symptoms, such as joint pain, stiffness, or pelvic floor concerns, and create an exercise program that fits your needs and goals. They can also suggest ways to incorporate movement into your workday and make your workspace more comfortable.

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

Tips for managing menopause at work

Menopause symptoms don't have to interfere with your workday. Small adjustments to your routine and environment, from what you wear to how you organize your day, can help you feel more comfortable, focused, and in control. Consider these strategies: 

• Dress in breathable layers. Choose clothing you can easily adjust during a hot flash. Keeping a fan or cold water nearby may also help you cool down and stay comfortable.

• Build movement snacks into your day. A five-minute stretch, a quick walk, or simply changing positions can help ease stiffness and give you a mental reset, says Dr. Dunn.

• Practice deep breathing to manage stress. Try a few slow, comfortable breaths or a short meditation before a demanding meeting. While breathing exercises like diaphragmatic breathing won’t necessarily stop a hot flash, they may help you feel calmer and better equipped to handle stressful moments.

• Plan your workload around your energy levels. If possible, schedule demanding tasks for times when you tend to feel most alert. Dr. Dunn also suggests using a quiet space for focused work. Planners, reminders, and to-do lists can help you stay organized when brain fog makes concentration more difficult.

• Prioritize your well-being outside of work. Make time for healthy sleep habits, nourishing meals, and movement you enjoy, whether that’s yoga, strength training, or walking. These habits can support your overall health, even if they don't eliminate every menopause symptom.

Always remember that you don’t have to manage menopause symptoms through lifestyle changes alone. Medical treatments, including menopausal hormone therapy (MHT) and nonhormonal options, may help with certain symptoms. Talk to your healthcare provider about what’s appropriate for you.

How to talk to your manager about menopause

Talking to your manager about menopause may understandably feel uncomfortable, especially if your workplace doesn’t openly discuss it. But you deserve to feel supported, and you don’t have to share every personal detail to ask for changes that would make your workday easier. “Seeking care and accommodations in the workplace is not a sign of weakness,” says Dr. Dunn.

If you decide to start a conversation, focus on the challenges you're experiencing at work and what might help you do your job more comfortably.

Some ways to prepare include:

• Identify your needs. Think about which symptoms affect your workday and what situations tend to make them more challenging.

• Consider what’s already helping. Maybe short movement breaks ease stiffness, or working in a cooler space helps you manage hot flashes.

• Suggest practical solutions. Come prepared with adjustments that could make a difference, such as flexible scheduling, easier restroom access, or a quieter workspace.

• Ask about available resources. Your manager or human resources department may be able to explain workplace policies, employee wellness benefits, or processes for requesting accommodations.

You can also discuss your needs with HR rather than your direct manager, depending on what feels most comfortable. Workplace accommodation rights and procedures vary based on individual circumstances and applicable laws.

Workplace adjustments that can help with menopause at work

There’s no one-size-fits-all approach to menopause support at work. What helps someone who works at a desk may look different from what helps someone who spends their day standing, traveling, or working outdoors. Depending on your role and workplace environment, helpful adjustments may include:

• More frequent or flexible breaks

• Flexible hours or remote work options when symptoms are particularly disruptive

• Access to cold drinking water, fans, or temperature controls

• Reliable access to restrooms

• Quiet workspaces for tasks that require concentration

• Flexibility around meeting times or schedules

• Organizational tools, such as reminders, task lists, or shared calendars

When to see a doctor

Menopause symptoms are common, but that doesn’t mean they have to be your new normal. If your symptoms are persistent, worsening, or affecting your daily quality of life, talk to a healthcare provider. They can help identify possible causes and discuss treatment options. It’s especially important to seek medical advice if you experience:

• Periods that are unusually heavy, last longer than a week, or occur more frequently than every 21 days

• Bleeding between periods, after sex, or after menopause

• Persistent anxiety, depression, or other mood changes that interfere with daily life

• New or worsening joint pain, bladder symptoms, or pelvic discomfort

• Sleep problems that regularly affect your ability to function

• Any new or concerning symptom you're unsure about

PT tip: Create a “movement snack” menu

If you spend a majority of your workday sitting, finding small opportunities to move can help you feel more comfortable and energized. Dr. Dunn suggests creating a personal “movement snack menu.” Think of this as a list of quick, simple activities you can choose from throughout the day based on how you’re feeling.

Your menu might include gently reaching overhead, doing five shoulder blade squeezes or calf raises, taking a few slow breaths, or walking to refill your water bottle.

“On a higher symptom day, you might choose breathing exercises between meetings; on a better day, you might opt for a short walk at lunch,” explains Dr. Dunn. “The menu offers quick and simple ways to support your body and clear some mental space.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.