Winter is a tough season for your spine. Cold temperatures, slippery sidewalks, and changes in daily routines can all make back pain worse. Many patients notice stiffness, increased tension, or flare-ups they didn’t have in warmer months. The good news is that you can prevent most of these problems with a few simple adjustments.
Why Back Pain Gets Worse in Winter
1. Cold temperatures tighten muscles
Cold weather causes muscles and connective tissues to tighten. This reduces mobility and increases the chance of muscle spasms or strain.
2. Shoveling and lifting
Snow shoveling is one of the most common causes of winter back injuries. Poor form, twisting, and heavy snow lead to real spinal stress.
3. Slippery surfaces
Falls on ice often result in lower back, hip, or neck injuries. Even small slips can cause soft tissue damage.
4. Less movement
People tend to move less in the winter, which leads to stiffness and decreased joint mobility.
5. Vitamin D decreases
Less sunlight means lower vitamin D levels, which may affect muscle strength and inflammation.
What You Can Do to Protect Your Back
Warm up before going outside
A two-minute warm-up increases blood flow and reduces the chance of muscle strain.
Use proper shoveling technique
- Keep the shovel close to your body.
- Lift with your legs, not your back.
- Avoid twisting while lifting.
- Take frequent breaks.
Stay active
Indoor movement helps your spine stay flexible. Walking, stretching, and gentle strengthening exercises all help.
Stay hydrated
People often forget to drink water in cold weather. Dehydration tightens spinal tissues and can irritate joints.
Wear proper footwear
Good traction reduces slip-and-fall risk.
Visit your chiropractor
Chiropractic adjustments help maintain joint mobility, improve alignment, and reduce winter tension. Consistent care keeps inflammation down and prevents small problems from developing into bigger ones.
