Why Winter Causes Back Pain—and How to Stay Pain-Free in December
As December arrives, so does colder weather, holiday activity, and changes to our daily routines. For many people, this is also the time when back pain, disc bulges, muscle tightness, and sciatica flare up the most. At Superior Chiropractic & Rehab, we see a significant increase in low-back complaints every year when winter begins.
Fortunately, understanding why December aggravates back pain—and what you can do about it—can help you stay active, mobile, and pain-free all season long.
Why Back Pain Gets Worse in December
1. Cold Temperatures Tighten Muscles
Cold weather reduces blood flow to the spine and muscles, making your back feel stiff, tight, and more prone to spasms. This is especially true for people with disc injuries, arthritis, or chronic low-back pain.
2. Reduced Physical Activity
Shorter days and colder temperatures often lead to decreased movement. When activity drops, the spine stiffens, discs lose hydration, and mobility decreases—all of which can worsen pain.
3. Holiday Lifting and Bending
Decorating, lifting boxes, carrying gifts, and shoveling snow place added strain on the lumbar spine. Poor lifting mechanics can easily trigger flare-ups.
4. Increased Sitting
More time indoors means more sitting—on couches, at desks, during travel, or at holiday events. Sitting increases pressure on the low-back discs and aggravates issues like disc bulges and sciatica.
5. Stress and Tension
The holiday season is enjoyable, but often stressful. Emotional tension increases muscle tightness, especially in the neck, shoulders, and lower back, contributing to more pain.
How to Reduce Back Pain During December
1. Stay Warm and Layer Up
Dress in layers, especially when going from warm indoor environments to cold outdoor temperatures. Keeping your core warm helps maintain circulation and reduces stiffness.
2. Move Every 30–45 Minutes
Movement restores joint mobility, improves disc hydration, and keeps muscles loose. Try:
A 2–3 minute walk
Light back extensions
Gentle hip mobility
Stretching your hamstrings or hip flexors
Even small movement breaks make a big difference.
3. Practice Safe Lifting During Holiday Prep
Whether lifting decorations, boxes, or snow:
Bend at your hips and knees
Keep objects close to your body
Avoid twisting while lifting
Exhale as you lift
Lift lighter loads more frequently
Proper mechanics protect your discs and joints.
4. Warm Up Before Any Outdoor Activity
Before shoveling snow or decorating, do 3–5 minutes of warm-up movement. Warm muscles are more flexible and less injury-prone.
5. Stay Hydrated
Cold weather makes people drink less water—but the spinal discs depend on hydration. Aim for consistent water intake throughout the day.
6. Use Heat or Cold Wisely
Heat: Great for stiffness, muscle tightness, and soreness
Cold: Best for sharp pain, inflammation, or sudden flare-ups
Alternate as needed to manage symptoms.
7. Prioritize Core Strength and Mobility
Winter is one of the best times to focus on strengthening your:
Deep core stabilizers
Glutes
Hips
Lower back muscles
Stronger support around the spine reduces strain and improves resiliency.
When to Seek Professional Help
If your back pain:
Lasts more than a few days
Radiates down your leg
Causes numbness or tingling
Gets worse with sitting or bending
Interferes with sleep or work
Worsens as temperatures drop
…it’s time for a professional evaluation.
At Superior Chiropractic & Rehab, we specialize in disc bulges, herniations, sciatica, muscle tightness, postural issues, and winter-related back pain using advanced rehab, chiropractic care, spinal decompression, and laser therapy.
Final Thoughts
December shouldn’t mean more pain. With the right habits—movement, warmth, smart lifting, and evidence-based care—you can stay mobile, strong, and comfortable throughout the winter season.
Your spine works hard for you all year long—give it the support it needs during the coldest months.
Book Your December Visit
Don’t wait for winter back pain to take over. If you're struggling with stiffness, disc pain, or sciatica, click the button below to schedule your appointment today.
