Winter-Triggered Back Pain: Why Does Your Body Respond to the Cold with Muscle Contraction?

When winter arrives, many people complain about increased pain and stiffness in their back, neck, and lower back. This condition, commonly known as "muscle knots" (kulunç in Turkish), is often a natural result of cold weather and the winter lifestyle.

The Relationship Between Cold and Muscles

Cold weather activates our body's self-protection mechanism. To prevent heat loss, the body narrows the blood vessels near the skin and reflexively causes muscles to contract and shiver. This constant and involuntary state of contraction leads to tension, spasms, and pain in the back and neck muscles. In people who already have chronic spinal issues such as disc herniation or arthritis, these complaints become more pronounced due to this tension.

Inactivity and Weakened Posture

Reduced outdoor activities and spending long periods of time inactive indoors during the winter months are among the biggest factors that trigger back pain. Sitting for long periods at a desk or on a couch in an incorrect posture causes the back and abdominal muscles to weaken. When these muscles cannot adequately support the spine, the load on the back area increases, and pain becomes inevitable.

How to Protect Yourself and Manage the Pain

The key to preventing winter back pain is keeping the muscles warm and staying active:

Keep Warm and Apply Heat: When going out in cold weather, choose layered clothing that will protect your back and lower back. When pain starts, applying a warm hot water bottle or a hot compress helps relieve muscle spasms and increase blood flow.
Movement and Stretching: Avoid staying in the same position for long periods during the day. Stand up every hour and stretch your shoulders and back. Simple morning stretching exercises ensure your muscles maintain their flexibility.
Correct Posture: Ensure your chair supports your back in your work environment. If possible, use a cushion to support the lumbar curve and pay attention to sitting upright.

We wish you healthy days.