Winter back pain is a familiar story: as the temperature drops, many people notice their neck and lower back feel stiffer and sorer. If your back and neck pain seem to flare with the cold, you are not imagining it, and there is plenty you can do about it.
In this guide we look at why cold weather seems to worsen neck pain and low back pain, and share simple, practical strategies to ease and prevent it through the colder months.
Why Cold Weather Worsens Winter Back Pain
Plenty of people report that winter pain and neck stiffness feel worse than in summer, and there are a few likely reasons. Cold weather tends to make muscles, ligaments and tendons feel tighter and less supple, which can leave you stiff. We also tend to move less and sit more when it is cold, and reduced movement is one of the biggest drivers of back and neck stiffness. It is worth saying that the research on weather and pain is mixed, so the cold itself may matter less than how it changes our behaviour. Either way, the practical fixes are the same.
How to Ease Winter Neck Pain
A few small habits make a real difference to neck pain in the cold. Staying warm helps: dress in layers, use a scarf or turtleneck, and apply a heat pack, hot water bottle or warm compress to keep blood flowing and stop the muscles tightening. Good posture matters too, but the trick is not holding one perfect position; it is changing position every 20 to 30 minutes so you do not stiffen up. Gentle neck activation and range-of-motion work also helps, things like chin tucks, rotations and retractions. Two of my favourite neck activations are below, and both can be done sitting at your desk or lying down.
Chin Retractions
Beyond those specific drills, staying generally active is one of the best things for a stiff neck in winter. Low-impact exercise like walking, swimming, pilates or yoga keeps you strong and mobile, which all help settle it.
How to Ease Winter Low Back Pain
The same principles apply to your lower back. Keep your environment warm and well insulated, and use a heat pack or hot water bottle to soothe the lower back muscles. A handy tip is to place the heat pack on the sides of your glutes, not just the spine. Supportive seating helps too: use chairs and car seats with good lumbar support, or add a lumbar roll or cushion, and again, change position often rather than sitting still for more than 20 to 30 minutes. Building core and glute strength is the other big one, because those muscles are the main supports for the low back, and strengthening them is a proven way to ease low back pain. Exercises like planks, clams, crab walks and bird dogs all help. Here are two of my favourite core and glute activations.
Retractions
Beyond those specific drills, staying generally active is one of the best things for a stiff neck in winter. Low-impact exercise like walking, swimming, pilates or yoga keeps you strong and mobile, which all help settle it.
How to Ease Winter Low Back Pain
The same principles apply to your lower back. Keep your environment warm and well insulated, and use a heat pack or hot water bottle to soothe the lower back muscles. A handy tip is to place the heat pack on the sides of your glutes, not just the spine. Supportive seating helps too: use chairs and car seats with good lumbar support, or add a lumbar roll or cushion, and again, change position often rather than sitting still for more than 20 to 30 minutes. Building core and glute strength is the other big one, because those muscles are the main supports for the low back, and strengthening them is a proven way to ease low back pain. Exercises like planks, clams, crab walks and bird dogs all help. Here are two of my favourite core and glute activations.
Birddog
Crab walks
Finally, mind how you move. When you lift something heavy or do anything that loads the lower back, use proper technique, driving with your core and legs rather than your back.
Key Takeaways for the Winter
Winter pain and neck pain are common, but they are manageable. Staying warm, moving often, keeping good posture, and building core and glute strength all help you ease and prevent that cold weather stiffness. Listen to your body, and see your physio if the pain lingers or worsens.
Common Questions About Winter Back Pain
Does cold weather cause winter back pain?
Many people report more winter pain, though the research on weather itself is mixed. Cold weather can stiffen muscles and tends to make us move less, and reduced movement is a well-known driver of back pain. The practical strategies help regardless of the exact cause.
How do I ease neck pain in winter?
Keep warm, change position regularly, do gentle neck range-of-motion work, and stay generally active. If neck pain persists, a physiotherapist can help you find the cause.
What helps low back pain in the cold?
Warmth, frequent position changes, good lumbar support, and core and glute strengthening all help low back pain in cold weather. Heat on the glutes as well as the spine can be surprisingly effective.
How BeFit Can Help With Winter Back Pain
At BeFit Training Physiotherapy, we help you get on top of winter pain and neck pain rather than just riding it out. Our lower back pain physiotherapy and sports physiotherapy teams assess what is driving your symptoms, and evidence-based strength and conditioning builds the core, glute and postural strength that keeps you comfortable through the cold weather. Initial consultations run for 45 minutes, one-on-one.
Our team at our Edgecliff and Coogee clinics would be glad to help you stay warm, strong and pain-free this winter. No referral is required, and HICAPS is available on-site for immediate health fund claiming.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
Related Services at BeFit
Learn more about how our team can help:
Lower Back Pain Physiotherapy
Sports Physiotherapy
Strength & Conditioning
Further Reading
How to Get Rid of Low Back Pain for Good
The Truth About Trunk Core Stability and Low Back Pain
How to Treat Low Back Pain With Evidence-Based Physiotherapy in Sydney
References
Steffens D, et al. Weather does not affect back pain: results from a case-crossover study. Arthritis Care Res (Hoboken). 2014.
Timmermans EJ, et al. The influence of weather conditions on joint pain in older people. J Rheumatol. 2015.
Hartvigsen J, et al. What low back pain is and why we need to pay attention. Lancet. 2018.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
