Back pain often feels worse during the winter months, especially if you spend more time sitting and less time moving. Cold weather, shorter days, and changes in routine, all affect how your spine copes with everyday demands. In this article, we explain why back pain flares up in winter, what helps, and when it’s worth getting it checked.
When the weather is cold, we naturally move less. There’s a strong urge to stay tucked up on the sofa with a warm blanket and a cup of tea, rather than braving dark evenings to go for a walk or head to the gym. Sitting, places increased load on our spinal stabilisers, these are the deep muscles that support the spine. These muscles can weaken after even a few days of inactivity.
Why do we get back pain?
One of the most common reasons for persistent back pain is weakness. The spine relies on small, deep muscles around each vertebra to maintain good alignment. When these muscles become weak, larger muscles take on work they aren’t designed for, leading to tightness, stiffness, and pain.
The pelvis also plays a key role, particularly in lower back pain. If the pelvis tips or twists forwards or backwards, it increases the pressure strain on the lower back. This is why the “core” muscles are so important, they help to keep the pelvis in a neutral position, and reduce pressure on the spine.
Common winter contributors include:
- Reduced daily movement.
- Increased sitting.
- Weaker stabilising muscles in the spine.
- Changes in routine.
- Existing back issues becoming more noticeable.
How can I improve my back pain myself?
Back pain can often be improved with a few simple, targeted exercises.
Gently drawing your lower tummy in towards your spine, is an effective way to activate your deep core muscles. Strengthening the larger spinal muscles, such as the Lats and Traps can also help support the spine, by sharing the load and improving overall stability.
Another useful self-help exercise, is lying on your tummy and gently pushing your chest up from the floor. This encourages extension through the lower back, and can be particularly helpful for nerve-related pain, such as sciatica.
Top tips for improving back pain:
- Activate your core regularly.
- Use resistance bands, or weights to strengthen the larger back muscles.
- Lie on your tummy and gently lift your chest, to ease symptoms.
Do I need lots of exercises to improve my back pain?
For long-term improvement, exercise is usually the most effective treatment for back pain. Massage can help in the short term, by relaxing tight muscles, but symptoms often return if the underlying weakness isn’t addressed.
The good news is that you don’t need lots of exercises. In most cases, one or two targeted exercises, performed regularly, are enough. In our Physiotherapy clinic, we will often send clients away with a single strengthening exercise and a stretch. This means it is easy to adhere to and gets the effect we need to help with your back pain.
Is there anything other than exercise that can help?
Yes. Alongside targeted exercises, sitting on an exercise ball or using a wobble cushion on your chair, can help to activate the core and spinal stabiliser muscles throughout the day. Because these surfaces are unstable, your muscles automatically switch on, to keep you balanced. Over time, with regular use, they can increase the strength in the deep muscles of your spine.
Frequently asked questions about back pain.
- Is back pain fixable? Yes, the vast majority of back pain improves with targeted strength work and appropriate movement.
- Will massage fix my back pain? Massage can help relieve symptoms, but it doesn’t strengthen weak muscles. For lasting improvement, targeted exercise is usually needed.
- How many sessions does it take to improve back pain? This depends on how long you’ve had symptoms, but many people find that 3–5 Physiotherapy or Sports Therapy sessions significantly reduce day-to-day pain.
- Is all back pain caused by a slipped disc? No. Most back pain isn’t disc related at all and is more commonly linked to muscle strength, movement, and load tolerance.
Further support
If you’re struggling with back pain, you can read more about how we assess and treat this condition in our back pain page.
For more information about our Physiotherapy approach, explore our website.
You can also find NHS guidance on back pain for additional support.