Why Your Back Hurts More in Winter

If you've noticed your back pain flaring up as temperatures drop in Chicago, you're not imagining things. Winter and back pain have a well-documented relationship, and understanding why can help you manage your symptoms more effectively during the coldest months of the year.

Cold weather making your back pain worse?

The Cold-Pain Connection

Cold weather affects your body in several ways that can intensify back pain. When temperatures drop, your muscles naturally tense up as your body tries to conserve heat. This increased muscle tension, especially in the muscles supporting your spine, can lead to stiffness, reduced flexibility, and pain.

Blood flow also changes in cold weather. Your body prioritizes keeping your core organs warm, which can mean reduced circulation to your extremities and the muscles of your back. Less blood flow means less oxygen and nutrients reaching those tissues, and slower removal of metabolic waste—all of which can contribute to discomfort and slower healing.

Barometric Pressure and Joint Pain

Chicago winters bring dramatic weather changes, and those shifts in barometric pressure may play a role in pain levels. While research is still evolving, many people report increased joint and back pain when pressure drops before a storm. One theory suggests that changes in atmospheric pressure affect the pressure inside your joints and tissues, potentially triggering pain signals in areas that are already sensitive or injured.

Winter Behaviors That Make It Worse

Beyond the direct physical effects of cold, winter often changes our behavior in ways that don't serve our spines. We tend to move less when it's freezing outside. We hunch our shoulders against the wind. We spend more time sitting indoors. And then there's snow shoveling—one of the most common causes of acute back injury during Chicago winters.

The repetitive bending, lifting, and twisting involved in clearing snow puts enormous strain on your lower back, especially if you're not warmed up or using proper technique. Add in the weight of wet, heavy snow and the cold temperatures that have already tightened your muscles, and you have a recipe for injury.

Protecting Your Back This Winter

Stay warm and layered. Keeping your back muscles warm helps prevent the tension that leads to pain. Consider a base layer under your clothes and don't skip the coat when running quick errands.

Keep moving. It's tempting to hibernate, but regular movement keeps your muscles supple and your joints lubricated. Even gentle indoor stretching or a short walk around the block can make a difference.

Warm up before shoveling. Treat snow removal like the workout it is. Spend a few minutes doing gentle stretches and moving your body before you head outside. Push snow when possible rather than lifting, and take frequent breaks.

Mind your posture indoors. All that extra time on the couch or at your desk adds up. Set reminders to stand, stretch, and move throughout the day.

Consider proactive care. Regular chiropractic adjustments can help maintain spinal alignment and mobility, potentially reducing winter flare-ups before they start. Acupuncture can also support circulation and help manage muscle tension.

When to Seek Help

Some increase in stiffness during winter is normal. But if you're experiencing persistent pain, sharp or shooting sensations, numbness or tingling, or pain that's limiting your daily activities, it's time to get evaluated. These symptoms can indicate underlying issues that benefit from professional care.

At Nord Ro Clinic, we help Chicago residents navigate seasonal back pain with a combination of chiropractic care, acupuncture, and lifestyle recommendations tailored to winter living. You don't have to just "tough it out" until spring.

Dealing with winter back pain? Schedule an appointment at Nord Ro Clinic and let's work together to keep you moving comfortably all season long.