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  • 4 min read
lady with back pain

Did you know that the winter months can actually cause more back pain than summer? Snow shovelling, cabin fever, and staying indoors tend to worsen back pain in the winter.

Thankfully, there are many ways to relieve back pain during the cold winter months. Back pain is one of the most common pains among people.

According to statistics, 80% of adults will experience back pain at some point in their lives. This means that you're not alone if you're reading this right now as a way to deal with your own back pain.

You can do several things to relieve back pain during the cold winter months and throughout the rest of the year! Here are seven tips to help you relieve that achy feeling:


Don't forget to stretch!

elderly stretching

One of the most important things you can do for lower back pain is to stretch. Stretching has been shown to decrease both short-term and chronic lower back pain and increase flexibility. 

Stretching can also help you regain range of motion if your back pain has caused you to lose some of the flexibility in your joints, which is especially helpful if you have arthritis. There are different types of stretches that you can do, including static stretching and dynamic stretching. 

Static stretching can help relieve pain and improve flexibility. Still, it shouldn't be done before you start moving around again because it could cause you to lose your muscle strength for a short time.

Dynamic stretching can help improve your overall strength and range of motion, which can help prevent back pain from occurring in the first place.


Stay warm

girl drinking hot drink

Being outside in the cold weather is unavoidable during the winter months. However, this can actually cause your muscles to constrict and cause your back pain to worsen. 

You can do a few things to keep warm and reduce your risk of back pain during the winter. One of the best ways to stay warm during the cold winter months is to wear warm clothing. 

The key to staying warm is choosing the suitable fabrics that help trap your body heat. Wool, fleece, and cashmere are great fabrics to wear during the winter, as they are both warm and breathable. 

You can also use a heated blanket or heated clothing if you plan on being outside for a while. Another way to stay warm and prevent back pain is to ensure you drink enough water.


Get a massage

lady getting back massage

A massage can be a great way to relieve back pain and boost your overall health. There are a variety of different massage techniques that can help relieve back pain, including Swedish massage, trigger point massage, deep tissue massage, neuromuscular massage, and myofascial release massage. 

If you're experiencing low back pain, get a deep tissue massage. Deep tissue massage applies pressure to myofascial tissues, reducing pain and relaxing tense muscles. Try a trigger point, myofascial release massage, or a combination of the two for upper back pain. 

The best time to schedule a massage is after your back pain has subsided, but you're still experiencing some residual pain. While you're still in the middle of an acute back pain episode, a massage can actually make your pain worse.


Exercise and stretch your muscles

couple stretching in the park

Working out and stretching your muscles can help relieve back pain and prevent it from returning. Exercising is especially effective if you're dealing with chronic lower back pain. You don't have to go to the gym or do strenuous workouts to exercise. 

There are many simple exercises that you can do from home, including yoga, Pilates, and strength training. You can also take walks outside in the fresh winter air or use an indoor exercise machine like a stationary bike or treadmill. 

When you exercise, you're helping to relax your muscles, improve your overall blood flow, and increase your body's ability to fight off infections. Try stretching your back, legs, arms, and upper torso daily. You can also do specific stretching exercises to help relieve your back pain.


Try heating pads and hot showers

shower head in the bathroom

Heating pads and hot showers can help relieve back pain by increasing blood flow to your muscles. While you should avoid overheating, a hot shower's heat can help relieve your back pain. 

You can also use heating pads on your back to help relieve pain and relax your muscles. There are many different types of heating pads available, including microwaveable heating pads and electric heating pads. 

If you want to try a hot shower to relieve your back pain, use lukewarm water. You can also add Epsom salts to your hot shower. Epsom salts are a natural painkiller that can help reduce your back pain.


Use a seat cushion while sitting down

lady sitting on seat cushion


Sitting for long periods can aggravate your lower back pain, especially if you're sitting in a position that's putting pressure on your lower back. You can prevent and relieve your back pain by sitting on a memory foam seat cushion.

Seat cushions are the easiest way to alleviate pressure from your lower back if you have to sit down a lot. You can also use them on car seats, dining chairs, recliners and other types of chairs.

The good memory foam seat cushion will absorb your body weight's pressure while keeping you in an ergonomic position. It's a must-have if you have back pain or want to prevent it.

You should also ensure that your workstation is ergonomic and suitable for your needs. Make sure to change your position often while sitting and take breaks every 30 minutes or so. This will help prevent your back pain from worsening and let you get back to work with less pain in your lower back.



Cold weather can make back pain worse, but there are several ways to prevent and relieve back pain during the winter months. Remember to drink plenty of water, get outside, and wear warm clothing.

You can also exercise, use massage and heating pads, and make ergonomic changes to your workstation. In addition, you can also try stretching, using seat cushions, and taking short breaks from sitting down.