If you have chronic back pain, it might come and go all year long — but for many, the winter months can lead to a noticeable increase in discomfort. In fact, research shows that seasons can have a surprising impact on musculoskeletal pain, with 59.1% of those who notice seasonal shifts reporting a spike in pain in the winter.
But why exactly do the colder months seem to exacerbate back pain — and what kind of remedies can help? Read on for everything you need to know, including causes, tips, and when to see your doctor.
Why Your Back May Be Vulnerable to Winter Pain
While there isn’t one single culprit behind cold weather back pain, it’s common to notice an increase in discomfort when temperatures drop. One 2021 study from Italy found that Google searches relating to back pain seemed to spike with the cold weather — and consequently drop in the warmer months.
So, what exactly is driving this trend? Some possible factors that can add to winter back pain might include:
Age-Related Wear and Tear
Aging can often lead to more back pain due to our bones, connective tissue, and cartilage wearing down over time, especially if we aren’t as active as we were in the past.
When age-related changes are the source of your back pain, you might feel it on and off throughout the year. But because colder weather can lead to tighter muscles, weight gain, and a more sedentary lifestyle, it can make the symptoms of age-related wear and tear more noticeable.
Arthritis
Arthritis is an umbrella term for joint pain, but a specific type of arthritis called osteoarthritis (OA) is a common culprit behind back pain.
In fact, studies estimate that anywhere from 40% to 85% of people will experience lower back pain OA at some point — and many find that their OA tends to worsen in the colder, wetter seasons. This may happen due to:
- Changes in barometric pressure, which can cause tissue around the joints to expand or shrink
- Muscle tension, which can limit range of motion and cause stiffness that “tugs” at the joints
- Sedentary activity levels, which can lead to weakened support around the spine
Weight Gain
Many fitness enthusiasts think of winter as “bulking” season, and for good reason: with fewer daylight hours and more bitter weather, it’s only natural to slow down on activity and spend more time indoors. The downside is that the reduced energy expenditure combined with extra snacking during the holiday season often leads to winter weight gain.
Unfortunately, even just a few excess pounds can put a significant amount of strain on the spine. And if you have any other back problems — like arthritis or degenerative disc disease — this extra weight may make existing symptoms more noticeable.
Other Health Conditions Affecting the Spine
Structural problems and other conditions affecting the discs or joints of the spine can be more serious causes of back pain in the winter. Some conditions that may feel more painful in the cold season include but aren’t limited to:
- Degenerative disc disorders
- Cervical kyphosis
- Scoliosis
- Metal implants or hardware in the spine
- Fibromyalgia
- Other forms of preexisting back pain
When To See Your Doctor About Cold Weather Back Pain
Minor back pain in the winter isn’t always a cause for concern, especially when it stems from everyday activities, like poor posture or muscle strain due to overuse. In these cases, it often resolves on its own within a few days or weeks — and sometimes faster with the right home treatments.
With that said, be sure to check with your doctor about winter back pain (or back pain in general) if it:
- Isn’t getting better after a week or two of home treatments
- Is sudden and severe, or you think you may have an injury
- Radiates down either or both legs
- Gets in the way of your ability to function normally
- Causes numbness or tingling
- Comes with other symptoms like unintentional weight loss, swelling, or skin texture or color changes
Why Does Back Pain Get Worse in the Winter? 3 Possible Reasons
Everything from health conditions to age-related wear and tear can make you more prone to winter back pain. But why exactly does cold weather seem to affect our joints and muscles so much?
While it’s more likely a mix of factors as opposed to just one, here are three main ways that winter weather can trigger back pain:
Slowing Down on Physical Activity
With the cold limiting what we can do outside, it’s normal to spend more time indoors during the winter months. This can mean less time exercising, walking, and hanging out with friends — and more time spent curled up indoors watching TV.
While it’s common to cozy up more often in winter, this lifestyle shift can add to back pain in a few key ways:
- Muscle stiffness and lessened range of motion
- Weakening of the muscles that support the spine
- Weight gain that puts extra strain and pressure on the spine
Cold Exposure & Muscle Tension
Stepping out into the bitter cold can make our muscles tense up — a natural response our bodies use to hold onto extra heat. Unfortunately, too much of this tension can contribute to poor posture and stiffness around the spine, both of which can add to winter back pain.
One 2022 study found that those who regularly work in cold environments report more neck and shoulder pain, low back pain, and lumbar radiculopathy (also known as sciatica).
Psychological Effects of Winter
In the winter, the mix of darker days, colder weather, and less movement — plus spending less time with friends and family — can take a toll on your mental health. And while it might not seem connected, research suggests that there may be a link between back pain and poor mental well-being.
The relationship seems to go both ways; depression can trigger unexplained pain in the body, including in the back, and back pain can disrupt your daily life, putting even more stress and strain on your mental health.
Best Remedies for Cold Weather Back Pain
So, how can you relieve cold weather back pain — and even prevent it in the future? Here are six remedies that can help, complete with quick options and long-term strategies to boost your back health.
1. Grab a Heating Pad
If you often deal with winter back pain, a small heating pad can be one of the easiest remedies to reach for. It works by quickly combatting the muscle-tensing effects of the cold, in turn helping to relax the muscles around the spine. At the same time, the heat can:
- Encourage healthy circulation, helping the body deliver more nutrients and oxygen to achy and inflamed areas
- Promote better range of motion and flexibility
- Ease aches and pains
2. Hit the Sauna or Try a Warm Bath
Moist heat can “absorb” into the muscle tissue faster than dry heat, which can make it a great option for back pain flare-ups. Although it’s not quite as easy to use as dry forms of heat, it still provides the same soothing benefits, including relieving stiffness and promoting healthy blood flow.
Some easy ways to try moist heat for back pain include:
- Soaking in a hot bath (and adding some Epsom salt or aromatherapy for extra relaxation)
- Applying a damp, hot towel to your back muscles for a few minutes at a time
- Adding a few sauna sessions into your weekly routine
3. Massage Therapy
Another powerful remedy for back pain in the winter? Massage therapy. Not only can a good massage directly relieve muscle pain and discomfort, but it can also work as a holistic part of better back health, helping to:
- Target stiffness that may be throwing off your posture
- Promote healthy range of motion
- Break up irritable bands of tissue, also called trigger points
Both light and deep tissue work — as well as a form of massage called myofascial release — can be incredibly soothing for winter back pain. And if you prefer not to go the professional route, it’s also easy to add back massage into your self-care routine.
Here are two ways to get started:
Foam Rolling
For winter stiffness focused in your upper back and shoulders, foam rolling can be one of the best forms of massage to try. It uses sustained, moderate pressure to deeply work into the muscles and connective tissue — in turn helping to boost mobility and relieve pain.
Here’s how to try a simple foam rolling session for the upper back:
- Place your foam roller on the ground behind you. (Pro tip: Grab a textured foam roller for an even deeper massage.)
- Lie back on the foam roller so that it’s horizontally aligned with your mid-back. (Be sure to steer clear of the lower back to avoid hyperextending the lower spine.)
- With your legs bent, feet planted firmly on the ground, and knees pointing up toward the ceiling, cross your arms over your chest (or interlock your fingers behind your head).
- Use your core and leg strength to lift your body off the ground.
- Roll your muscles with slow, mindful, and moderate pressure from your mid-back to your shoulders. Roll at a rate of about 1–inch per second.
- Repeat for 2–3 minutes, up to a few times per day.
Using a Body Massager
A massager like the MedMassager Body Massager Plus can be another simple, soothing tool for managing winter back pain at home. Using a blend of oscillation and vibration to target sore muscles, it’s designed to mimic the way a massage therapist would use their hands. Plus, it’s HSA/FSA eligible. Here’s how to try it:
- Turn the massager to its gentlest setting.
- Situate the massager between your back and a chair.
- Lean back and allow the vibrations to absorb into your back muscles for one minute. Move the massager around as needed to gently warm up all of the muscles.
- After one minute, adjust the massage intensity to whatever feels best to you.
- With the deeper pressure setting now on, move the massager as needed to focus on different areas of soreness throughout the back.
- Massage for a total of 10–15 minutes.
4. Strengthen Your Muscles & Stay Moving
When winter rolls in, our tendency to move less can cause muscles around the spine to weaken. As a result, your bones and joints may have to work harder to compensate — and this additional strain can take a major toll on your back.
Strengthening these muscles is one way to better support your spine, but that’s not the only way that exercise can help. Staying active has a complex biological effect on many functions in our bodies, impacting our immune system, circulation, and ability to heal. In addition, research shows that moving more — in many ways — could make a positive difference for those living with back pain.
So, how can you stay active while avoiding the bitter cold? Here are a few options:
Indoor Cardio
You probably know that cardio is good for heart health, but did you know that its benefits can also extend to back pain? It works by:
- Boosting feel-good endorphins
- Improving blood flow
- Promoting better mobility
A treadmill or walking pad is an excellent option for getting more steps in during the winter. But if you don’t have exercise equipment at home, you can also try home workout videos or join a local fitness class to get started.
Resistance Training
Strength training can make a big difference in your overall health, especially as you get older. Not only does it keep your muscles strong, but it can also strengthen your bones and connective tissue — a major benefit for those with back pain.
If your back pain is severe, it’s best to work with a physical therapist to make sure you choose the right exercises for you. With their help, you can ensure you’re training in a way that’s healthy for your back — without putting you at risk of future injury.
Stretches, Tai Chi, or Yoga
For gentler movements that can boost mobility and support your spine health, options like stretching, yoga, and tai chi can all be helpful. These practices can bring benefits like:
- Supporting healthy range of motion
- Improving circulation
- Promoting spatial and postural awareness
If you’re looking for an easy way to get started, you can try follow-along yoga videos or even join a beginner-friendly stretching class. Adding a few physical therapist-recommended stretches into your weekly routine can also be a great way to boost flexibility and ease pain.
5. Focus On Emotional Well-Being
If you notice stress or mental health symptoms showing up alongside your winter back pain, finding ways to boost your emotional well-being may help.
How? In short, brightening your mood can mean higher levels of specific brain chemicals and endorphins, many of which can affect pain perception. Plus, reducing your stress can mean less muscle tension — tension that could be affecting your posture or adding to your discomfort.
A few ways to support your mood and keep your stress in check in the wintertime include:
- Aim for natural light exposure when you can
- Find ways to add extra physical activity into your day
- Make time for friends and loved ones
- Prioritize getting deep, healthy sleep
- Talk to your doctor about any mental health concerns you have
6. Consider Physical Therapy or Other Treatments
If back pain is impacting your daily life, it may be time to ask your doctor about treatments that could help. Treatment plans can differ depending on the root cause of your back issues, but physical therapy is one option that many find helpful.
Physical therapists are movement experts with years of training in biomechanics and anatomy. Their expertise means they can help with:
- Targeting muscular imbalances that may be affecting your movement and alignment
- Strengthening the supportive muscles around the spine
- Exploring cardio activities to improve stamina and overall health
- Improving flexibility and range of motion
The Bottom Line
While the link between back pain and cold weather still isn’t fully understood, one thing’s for sure: it’s incredibly common to experience more discomfort creeping in as the temperatures drop. The good news? Simple remedies like staying active, heat, massage, and doctor-prescribed treatments can bring some relief — and even improve your back health in the long run.
To add restorative self-massage to your back care routine, the physician-trusted tools from MedMassager can help. Pick up the MedMassager Body Massager Plus today, or learn more about how it works here.
