The Autumn–Winter Back Pain Spike (and What to Do About It)
As the temperature drops and the days get shorter, many people notice an unwelcome change — their back feels stiffer, sorer, or more prone to aching. It’s a pattern that often shows up every year, and while it’s easy to blame the cold alone, several seasonal factors can play a part.
Understanding why back pain tends to flare up during autumn and winter — and what simple, practical steps you can take — can make a real difference to how you feel in the months ahead.
Why back pain can worsen in colder months
- Muscle tension increases
Cold weather naturally causes muscles to tighten as the body works harder to conserve heat. This can lead to reduced flexibility and increased strain around the spine, especially if you spend long hours sitting or moving less than usual. - Reduced activity levels
When it’s dark and chilly outside, most of us move less. Whether it’s skipping a walk, staying seated longer during the workday, or spending more evenings indoors, that drop in movement can lead to stiffness and muscle imbalance — two common contributors to back pain. - Postural changes
Hunching over to keep warm or spending more time on the sofa can gradually affect posture. Over time, this adds extra pressure to the lower back and shoulders, especially if combined with reduced core strength. - Old injuries and sensitivity
Changes in barometric pressure have been linked to increased joint sensitivity in some people. Those who’ve experienced previous back or joint injuries may feel this more keenly as the weather shifts.
Simple steps to help prevent (or ease) winter back pain
Keep your muscles warm
Layer clothing, especially around your lower back and core. If you’re heading outdoors, take a few minutes to warm up first — even gentle marching on the spot can help.
Move regularly throughout the day
Movement keeps the muscles supple and the joints lubricated. Set reminders to stand up, stretch, or walk for a few minutes every hour. Even small movements can add up to a big improvement in how your back feels.
Maintain good posture
If you work at a desk, make sure your chair supports your lower back, your feet rest flat on the floor, and your screen is at eye level. Small adjustments to your setup can reduce unnecessary strain.
Incorporate gentle exercise
Low-impact movement such as Pilates or yoga helps build strength and flexibility in the muscles that support the spine. Regular sessions — even short ones — can help maintain mobility and reduce stiffness.
Don’t ignore discomfort
A mild ache that improves with movement is often just a sign that your back needs attention. But if discomfort persists, worsens, or limits your activity, it’s sensible to seek advice and support.
Supporting your back health this season
If you’ve noticed your back feeling tighter or more uncomfortable as the weather cools, taking early, proactive steps can help. A focused exercise programme, hands-on treatment, or guidance on posture and daily movement can all contribute to keeping your back healthy and active through the winter months.
You can easily book an appointment online with our team to discuss your symptoms and explore suitable treatment options.
References:
- Harvard Health Publishing – Why your joints may ache when the weather changes
- NHS Inform – Keeping active in winter
- Arthritis Foundation – Weather and joint pain: What’s the connection?
- British Heart Foundation – Why staying active in winter matters
