For many people with chronic back pain, winter can bring more than just snow—it can also bring stiffness, aching joints, and worsened pain.

A member from our Back Pain & Sciatica Sufferers group recently messaged us and asked:

"If you in a very cold living environments (I live in Minnesota and the weather is insane), does the weather affect your low back pain, and how do you deal with it when you have long hours outside?"

This sparked a great discussion, and Michelle, a 48-year-old nurse from Minnesota, shared how she manages her low back pain despite spending long hours outdoors in freezing temperatures. I had a conversation with her to learn more about her experience.

Q: Have you always noticed a link between cold weather and your back pain?

Michelle: Oh, absolutely. Every winter, as soon as the temperature drops, my back stiffens up.

It’s like my muscles tighten to brace against the cold, and any movement feels ten times harder. It’s especially rough because I work in healthcare and spend a lot of time walking to and from my car or standing outside when helping patients.

Q: What makes the pain worse in the cold?

Michelle: For me, it's the combination of low temperatures and being outside for long periods. The cold makes my muscles tighten, and if I’m not bundled up properly, I feel the pain deep in my lower back. On top of that, icy sidewalks make me nervous, so I tense up to avoid slipping, which only makes the pain worse.

Q: What have you found that helps?

Michelle: Layers, layers, layers! I start with thermal leggings and a moisture-wicking top to keep sweat away. Then, I wear a heated vest under my coat—it’s been a game-changer for keeping my back warm.

I also use self-heating patches on my lower back when I know I’ll be outside for a long time. They keep my muscles relaxed and prevent that deep cold from settling in.

On really bad days, I take a warm Epsom salt bath when I get home, which helps loosen everything up again.

Q: Do you change your routine in the winter?

Michelle: Yes! I do more gentle stretching in the mornings to get my body warmed up before I go outside. I also use a TENS unit on my lower back before bed to help with stiffness. And I stay hydrated—even in winter, dehydration can make pain worse.

Q: Any advice for others dealing with this?

Michelle: Don’t underestimate the power of heat! If you have to be outside for long hours, keep your lower back warm with heated gear or hand warmers tucked inside your waistband. Also, if you’re in pain, move as much as possible—staying still in the cold makes it worse. And listen to your body—if you need a rest day, take it!

Tips for Managing Back Pain in Cold Weather

If you find that winter worsens your back pain, try these practical strategies to stay comfortable and mobile.

🔥 1. Dress in Warm Layers

Cold temperatures can cause your muscles to tighten, leading to increased stiffness and discomfort. To counteract this, dress in layers that trap body heat and provide insulation.

• Start with a moisture-wicking base layer (like thermal leggings and tops) to keep sweat away from your skin. Wet clothing can make you colder and increase stiffness.

• Wear a heat-retaining middle layer, such as fleece or wool, to keep your core warm.

• Your outer layer should be windproof and waterproof, especially if you’ll be outside for long periods.

• Keep your lower back covered at all times—cold air exposure can make muscles seize up and increase pain. Consider wearing a long coat or tucking a hand warmer inside your waistband for extra warmth.

🔥 2. Use Heat Therapy

Heat is one of the best ways to keep your muscles relaxed and prevent cold-induced stiffness.

• Heated clothing like a battery-powered heated vest or heated socks can help maintain warmth while you're outside.

• Self-heating patches (like ThermaCare or similar brands) can provide relief for several hours when applied directly to your lower back.

• At home, use an electric heating pad for 15-20 minutes at a time to soothe tight muscles.

• Warm baths with Epsom salts can be incredibly helpful for deep muscle relaxation. The magnesium in Epsom salt helps reduce muscle tension and inflammation.

🔥 3. Stretch Before Going Outside

Cold weather can make your muscles and joints stiff, increasing the risk of injury. A quick 5-10 minute warm-up routine before heading outside can make a big difference.

• Gentle back stretches, like cat-cow or knee-to-chest stretches, can help loosen up your lower back.

• Try hip and hamstring stretches since tightness in these areas can contribute to back pain.

• Walking in place or light yoga can help get blood flowing before braving the cold.

🔥 4. Stay Active, Even in Cold Weather

While the instinct in winter may be to stay inside and hibernate, staying active is crucial for preventing back pain from worsening.

• If you work outdoors, take short movement breaks to prevent your muscles from tightening up.

• Inside, try gentle indoor workouts, like yoga or low-impact exercises, to keep your muscles engaged.

• Walking, even for 10-15 minutes a day, can improve circulation and prevent stiffness.

If you find yourself stiff after being outside, do some light stretching or mobility exercises when you return home to ease tension.

🔥 5. Take Warm Baths or Showers

A warm bath or shower can work wonders for relaxing tight muscles and reducing pain after a long, cold day.

• Adding Epsom salts to your bath can help reduce muscle tension and inflammation.

• If you don’t have time for a bath, try using a hot water bottle or heating pad on sore areas.

• Showering before bed can also help relax your muscles and promote better sleep.

🔥 6. Hydrate & Eat Well

Believe it or not, dehydration and poor nutrition can contribute to increased pain and stiffness, even in winter.

• Cold weather naturally reduces thirst, but it’s still important to drink at least 8 glasses of water a day to keep muscles and joints lubricated.

• Eating anti-inflammatory foods like leafy greens, berries, nuts, and fatty fish (like salmon) can help reduce inflammation and pain.

• If you’re spending time outside, warm drinks like herbal tea or hot lemon water can help keep you warm while also keeping you hydrated.

By staying warm, using heat therapy, staying active, and keeping your body hydrated and well-nourished, you can help prevent the worst of winter-related back pain.

Final Thoughts

Cold weather and back pain often go hand in hand, but with the right strategies, you can still get through winter without feeling miserable. Michelle’s story shows that a little preparation goes a long way.

Do you notice your back pain getting worse in the winter? What has worked for you? Share your experience in the comments!