Does Cold Weather Make Back Pain Worse? Winter Stiffness Tips from Winchester Chiropractic

The first truly cold mornings have arrived in Winchester and Clark County, and with them a familiar comment from our patients: “My back is stiffer now that it’s cold.” If your low back, neck or shoulders seem tighter when the temperature drops, you are not alone, and a few simple habits can make winter mornings easier.

Does cold weather make back pain worse?

For many people, it seems to. Researchers haven’t settled exactly why, and studies on weather and pain have had mixed results. What we hear most is that an existing sore spot, an old injury or a back that is already stiff feels worse on cold days. Cold weather doesn’t usually cause back pain by itself, but it can make the aches you already have harder to ignore.

Why backs and necks stiffen up when it’s cold

• Tensing against the cold. Hunching your shoulders and bracing against the wind keeps neck and upper back muscles tight for hours.
• Moving less. Shorter days and cold weather mean fewer walks and more time on the couch, and joints that don’t move much tend to stiffen.
• Sitting more. More time indoors often means more sitting at a desk, in the car or in front of a screen.
• Cold starts. Jumping straight into chores, scraping a windshield or lifting something heavy before your body has had a chance to loosen up can strain a stiff back.

Loosening up on cold mornings

• Start in bed. Before you get up, pull one knee toward your chest and then the other, rock your bent knees slowly side to side, and point and flex your feet.
• Get out of bed the easy way. Roll onto your side, lower your legs over the edge and push up with your arms.
• Walk around the house for a few minutes before you sit down to breakfast or head out the door.
• Warm up before outdoor chores. Five minutes of walking and a few shoulder rolls and hip circles help before you rake, carry firewood or clear the car.
• Dress in layers and keep your neck and low back covered when you are outside, so you are not hunching against the cold.

Still raking? Our post on lower back pain from raking leaves has yard work tips. Headed to the deer stand this month? See our deer season back tips.

Stay active indoors

When it is too cold or wet to walk outside, keep moving anyway. Walk laps at a store or a gym, take the stairs, or do a few minutes of stretching during TV commercials. If you work at a desk, get up and move about every 30 minutes; our page on posture and desk work has setup tips.

Watch your step on ice

A slip on an icy step or driveway can turn a stiff back into an injury, and falls are a special concern for our Medicare age patients.

• Wear shoes or boots with good grip, and keep a pair by the door.
• Use handrails, and put salt or sand on your steps and walkway before they ice over.
• Take short, flat-footed steps and go slowly on slick spots.
• Carry less, so you can keep one hand free for a rail.

See chiropractic care for seniors for more on staying active as you age.

When to see a chiropractor

Some stiffness on a cold morning that loosens up as you move is common. It’s a good idea to get checked if your back or neck:

• Stays stiff or sore most of the day, or for more than a few days
• Keeps you from sleeping, working or driving
• Comes with pain that travels into your arm, buttock or leg, like sciatica
• Started after a slip or fall

Pain on one side of your low back? Our post on back pain vs. kidney pain can help you decide who to call first. Get emergency care right away after a fall with a head injury, or for numbness in the groin or inner thighs, new trouble controlling your bladder or bowels, or weakness that is getting worse.

At Winchester Chiropractic we start with a careful history and exam, explain what we find in plain language, and build a plan adapted to you. That can include specific adjustments to restore healthy motion to stiff, restricted joints, therapies such as electrical stimulation and cold therapy, and exercises to keep doing at home. No referral is needed. For Medicare age patients, we are a Medicare provider, and our post on what Medicare covers at a chiropractor explains Part B. We also accept Medicare Advantage, Medicaid, Passport (Molina Healthcare) and plans from Anthem, Humana, UnitedHealthcare (UHC), WellCare and Aetna.

Cold weather and back pain: common questions

Can cold weather cause back pain?

Cold weather doesn’t usually cause back pain by itself, but many people notice that an achy or stiff back feels worse when it’s cold. Tensing up against the cold, moving less and sitting more in winter can all play a part.

Why is my back stiffer in the morning in winter?

After a night of lying still, muscles and joints are often stiff, and a cold house or a cold car can add to it. A few easy movements in bed and a short walk around the house before you start your day may help.

Does cold weather make joint pain worse?

Many people say their joints ache more in cold, damp weather, although research on weather and pain has had mixed results. Staying active, dressing in layers and keeping a steady routine may help you feel more comfortable.

Can a chiropractor help with a stiff back or neck?

Neck and back stiffness is one of the most common reasons people see us. We look at how your spine and joints move and build a plan adapted to you, which can include adjustments, therapies and exercises to keep doing at home.

Do I need a referral to see a chiropractor for a stiff back?

No. You can book online 24/7. For Medicare age patients, we are a Medicare provider, and we also accept Medicare Advantage, Medicaid, Passport (Molina Healthcare) and plans from Anthem, Humana, UnitedHealthcare (UHC), WellCare and Aetna.