Keep Your Back Happy This Winter

Longer, colder days often bring back stiffness and ache—but small, smart habits can keep you moving well all season long. Here’s how to blend sound clinical guidance with practical daily strategies:

1. Warm Up Effectively

Cold weather causes muscles to tighten and joints to lose flexibility, increasing discomfort and injury risk. Applying heat - like warm showers, wheat-bags, or heat packs - dilates blood vessels and promotes circulation, which helps relax tissues and ease stiffness (1,2). For chronic muscle tension, heat is ideal; for acute injury or swelling, cold is better initially, with the option to alternate later (3). Heat before activity helps prep muscles, while careful alternation between heat and cold can support recovery (3).

Clinician Tip: Apply heat for 15–20 minutes, well-wrapped to protect skin. Save cold only for immediate post-injury use or flare-ups

2. Move Smart (Even When It’s Chilly)

Staying sedentary in winter leads to reduced blood flow, weaker muscles, and more stiffness (4). Conversely, even gentle movement boosts joint lubrication, flexibility, and mood—especially critical for chronic inflammatory conditions where movement actually eases stiffness (5,6).
Low-impact movement such as walking, Pilates, or yoga for just 10–30 minutes daily can significantly reduce recurrence of back pain by increasing circulation, improving core strength, and releasing pain-blocking endorphins (4–6).

Clinician Tip: Start with gentle activation—like cat-cow stretches or pelvic tilts—and build into a daily movement habit tailored to individual mobility and comfort.

3. Posture Matters More Indoors

Winter encourages long stretches spent at a desk, on the couch, or reading in bed—often leading to slouching and muscle strain.

To counter this:

• Use supportive seating with lumbar support.

• Align your screen or device at eye-level.

• Change positions or stand every 30–45 minutes to reset spinal alignment.

Mindful postural awareness helps reduce strain, improve circulation, and prevent stiffness

4. Stay Hydrated & Nourished

Most people drink less in winter, plus cold air and indoor heating can dry tissues and dehydrate you—this affects joint flexibility, especially spinal discs. Adequate hydration supports disc health and muscle function.

Clinician Tip: Encourage 2-3L of water daily depending on your activities—even when it doesn’t feel necessary—and include warming, hydrating foods to support tissue resilience.

5. Book a Winter-Ready Spinal Check-Up

Persistent stiffness upon waking, ongoing discomfort, or reduced movement despite your best efforts? That’s when a spinal assessment from a chiropractor becomes invaluable. Early intervention supports better mobility, helps prevent progression of chronic issues, and provides personalised strategies for longer-lasting relief.

In Summary

Winter doesn’t have to mean discomfort. By warming your body, moving with intention, maintaining posture, hydrating smartly, and seeking timely professional alignment, you can ensure your back stays resilient and ready—no matter how cold it gets.

1. Heat Before Movement

   Relaxes and warms muscles, reduces stiffness. Boosts circulation and prepares tissues for activity.

2. Gentle Daily Movement

   Maintains flexibility and core strength. Naturally releases endorphins and supports mobility.

3. Ergonomic Posture

   Prevents strain from prolonged sitting. Preserves alignment and reduces compensatory tension.

4. Hydration

   Keeps spinal discs and joints supple. Supports tissue lubrication and overall resilience.

5. Get Help, Book a Check-Up

   Identifies deeper contributors to discomfort. Provides tailored care and helps prevent chronic escalation.

Further Reading

1. Clijsen R, et al. Thermal therapy in patients suffering from non-specific chronic low back pain – a systematic review. Open J Clin Med Case Rep. 2018;9:235–45. Available from: https://pubmed.ncbi.nlm.nih.gov/29456589

2. French SD, et al. Superficial heat or cold for low back pain. Cochrane Database Syst Rev. 2006;(1):CD004750. Available from: https://pubmed.ncbi.nlm.nih.gov/16437509

3. Wang Y, et al. Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis. J Rehabil Med. 2022;54:jrm00266. Available from: https://pubmed.ncbi.nlm.nih.gov/35776426

4. Cheng M, et al. Evaluating the effectiveness of six exercise interventions for low back pain: a systematic review and meta-analysis. BMC Musculoskelet Disord. 2025;26(1):495. Available from: https://pubmed.ncbi.nlm.nih.gov/40235643

5. Steffens D, et al. Prevention of low back pain: a systematic review and meta-analysis. JAMA Intern Med. 2016;176(2):199–208. Available from: https://pubmed.ncbi.nlm.nih.gov/26752509

6. Yamato TP, et al. Yoga for chronic non-specific low back pain. Cochrane Database Syst Rev. 2022;(1):CD010671. Available from: https://pubmed.ncbi.nlm.nih.gov/35014511

7. Lim ECW, et al. Combined effect of heat therapy and exercise for low back pain: a pilot study. Phys Ther Sport. 2011;12(1):43–7. Available from: https://pubmed.ncbi.nlm.nih.gov/21334861