Winter Back Comfort: Staying Active in Cold Weather

Practical ways to keep moving when winter changes your routine.

Winter can change your routine: fewer walks, more time indoors and less variety in everyday movement. If you notice more back or neck discomfort, consider those changes rather than assuming the cold is damaging your spine.

Keep movement part of your day

Choose activities that fit your abilities and surroundings. Short indoor walks, gentle movement or a familiar exercise routine can help you avoid long stretches in one position. Start with a manageable amount and build gradually.

Make an indoor backup plan

• Walk in a clear hallway or another safe indoor space when paths are icy.
• Alternate seated tasks with brief movement breaks.
• If standing is difficult, try comfortable seated movements appropriate for you.
• Use a steady chair and keep walking areas clear of clutter.

Stay comfortable outdoors

Dress in layers and wear footwear with suitable traction. Give yourself extra time on slippery paths. If conditions feel unsafe, postpone the outing or ask for help. For snow-removal tips, read our snow-shoveling article.

Notice changes in symptoms

Pain that persists, worsens or interferes with sleep, walking or everyday tasks deserves an evaluation. Describe when it began, what makes it better or worse, and any symptoms traveling into an arm or leg. A new symptom should not automatically be blamed on winter weather.

Seek urgent medical care for new bowel or bladder control problems, numbness around the groin or rapidly worsening weakness.

Discuss care that fits your needs

Dr. Tamara Graham can evaluate your symptoms and discuss whether chiropractic care is appropriate. Treatment choices depend on your history, examination and goals; results vary.

Chiropractic care is available in Clifton Park and South Cairo. Acupuncture and massage are available in Clifton Park only.

Clifton Park: (518) 371-5422
South Cairo: (518) 622-3960

Request an Appointment

Submitting a request does not confirm an appointment. Dr. Graham will contact you to arrange a time.