Why Your Back Hurts More in the Winter — And What to Do About It

When temperatures drop in Overland Park, a lot of people suddenly feel more stiffness, more tightness, more low back pain, and more sciatica flares — even if nothing in their routine has changed.

It’s not in your head.

Winter really does make your back hurt more.
And there are very real physiological reasons why.

In this blog, we’ll break down why winter pain happens, what to watch for, and simple things you can do this month to keep your spine healthy and active.

1. Cold Weather Tightens Your Muscles (Literally)

When the temperature drops, your body instinctively tries to protect you by conserving heat. One of the ways it does that is through muscle tension.

Cold weather leads to:

• Increased muscle guarding

• Reduced blood flow to the extremities

• Tightness in the low back, hips, and hamstrings

• Higher injury risk due to restricted movement

This is why you feel “stiffer” when you get out of the car or wake up on a winter morning.

Warm muscles = more elasticity.
Cold muscles = more stiffness and higher injury risk.

2. Barometric Pressure Drops Increase Joint Sensitivity

Research and local meteorologists confirm that changes in barometric pressure — especially before winter storms — can increase pain sensitivity and joint stiffness.

A KSHB Kansas City meteorologist explained that when pressure drops, your tissues slightly expand, which can irritate already-sensitive joints or discs. This is especially common in:

• Degenerative discs

• Facet joint arthritis

• Sciatica and nerve irritation

• Old injuries

This is why some people can “feel the weather coming” in their back before snow even hits.

3. Your Discs Lose Hydration in the Cold

Your spinal discs act like tiny shock absorbers — but they rely on movement and warmth to stay hydrated.

During winter, people:

• Move less

• Sit more

• Stay indoors

• Avoid walking outside

• Stop stretching or training consistently

Less movement = less disc hydration, which can lead to:

• Increased low back stiffness

• Higher compression on discs

• More nerve irritation

• Sciatica flares

• Slower recovery

Even 3–4 days of decreased activity can increase stiffness noticeably.

4. Stress + Holiday Season = More “Bracing Patterns”

Winter and December bring:

• End-of-year deadlines

• Holiday planning

• Financial stress

• Travel

• Less sleep

When stress increases, your nervous system kicks into protective mode. This causes muscle bracing, especially through the:

• Low back

• Traps

• Neck

• Pelvic floor

• Hip flexors

People often describe this as:
“I feel tight all the time.”

You’re not imagining it — stress changes how your body holds itself.

5. Shoveling Biomechanics: A Major Source of Injuries

Every winter, chiropractic clinics see a spike in:

• Disc bulges

• Sciatica

• Acute low back strains

• SI joint irritation

Most of it comes from poor shoveling mechanics:

• Bending forward through your spine

• Twisting to throw the snow

• Cold, unprepared muscles

• Lifting heavy wet snow repeatedly

• Not warming up

Flexion + rotation + cold is one of the fastest ways to irritate a disc or nerve.

What You Can Do: Simple December Action Plan

1. Do This 5-Minute Morning Mobility Routine

(This combats cold stiffness + disc dehydration.)

Cat-Cow – 60 seconds
Bird Dog – 60 seconds
McGill Curl-Up – 60 seconds
Side Plank – 60 seconds each side
Hip Hinge Patterning – 60 seconds

This routine warms the spine, activates stabilizers, and reduces morning tightness.

2. Wear Layers — Your Joints Thrive on Warmth

Warm muscles:

• Move better

• Stay more elastic

• Are less likely to strain

• Handle stress better

If your back is tight, heat helps.

3. Walk 10 Minutes After Meals

Walking:

• Increases spinal fluid circulation

• Improves disc hydration

• Keeps hips + low back mobile

• Improves blood flow

• Reduces inflammation

This one habit can dramatically reduce winter stiffness.

4. Use Proper Shoveling Mechanics

Before you shovel:

• Warm up for 2 minutes (march in place, hip hinges)

• Use a lightweight, ergonomic shovel

• Keep snow close to your body

• Hinge at your hips, not your low back

• Switch sides every 8–10 scoops

• Push the snow when possible instead of lifting

If pain hits suddenly, sharp, or shoots down your leg — stop shoveling.

5. When to See a Chiropractor or Get Rehab

You should get evaluated if you experience:

• Pain lasting more than 3–5 days

• Sharp pain bending forward

• Pain radiating into the glute or leg

• Morning stiffness over 30 minutes

• Increased sciatica in the cold

• Back pain with travel, sitting, or lifting

At Identity Chiropractic, we combine:

• Chiropractic care

• DNS-based rehab

• Mobility training

• Shockwave therapy (when appropriate)

• Movement assessments

• Strength and stability training

…all under one roof so winter pain doesn’t become a yearly cycle.

Final Thoughts: Winter Doesn’t Need to Hurt

Your back reacts to the cold for predictable reasons — physiology, pressure changes, stress, and movement patterns. With the right strategies, you can stay strong, active, and pain-free all winter long.

If you're feeling tight, stiff, or dealing with early signs of sciatica, we can help you get ahead of it before it worsens.

Schedule your visit with Identity Chiropractic in Overland Park
…and keep your back strong for the season ahead.

We would love to help you!

Team IC