The clocks have gone back, it is dark by teatime and the heating is on. Right on cue, I am seeing it in clinic: people coming in telling me their back feels stiff, especially first thing in the morning. It happens every year, and I want to share what I think is going on, what I tell my own patients to do about it, and when it is worth seeing a chiropractor in Epsom.
Key takeaways
- Less movement and colder weather are a recipe for a stiff back.
- Warmth, regular movement and lifting with your legs may all help.
- Stiffness that lingers is worth getting checked.
Why does my back feel stiffer in winter?
When the nights draw in, most of us walk less, sit more and spend longer curled up on the sofa. I understand why, although I always say your spine is made to move, and when that movement drops away, stiffness tends to creep in.
The cold plays its part too. One thing I notice every year is that my patients with degenerative changes in their spine (the wear and tear we often see on X-ray as we get older) seem to struggle more as the weather turns. Many people with arthritis find moist heat soothing, and as it gets colder we are getting less of that warmth, not more, so I am not surprised when people tell me they have stiffened up.
Leaf clearing and back pain
Just this week I saw a gentleman who had hurt his back clearing leaves. I hear this story every autumn. When we rake, sweep and scoop, most of us bend from the waist and forget to use our legs. That puts the most strain on the back, and sometimes it irritates an old disc problem or starts a new one. Here is what I suggest:
- Use your legs: bend your knees and hips to pick things up.
- Keep it close: hold the rake near your body and carry bags close to you.
- Little and often: smaller piles, lighter bags and a short break every 15 to 20 minutes.
How to ease a stiff back at home
These are the simple things I find myself recommending most at this time of year:
Warm up your mornings
A warm shower or a wrapped heat pack for 15 to 20 minutes. Never put heat straight on the skin.
Break up the sofa
Stand up and move around every 30 to 45 minutes, even when you are settled in for the evening.
Get outside
So many of us hide indoors until spring. A daylight walk keeps you moving. Our tribe is heading into the Surrey Hills for our winter hike this month, and I think it will be the perfect excuse to get out.
When to see a chiropractor in Epsom
My advice: book in if your stiffness is not easing after a couple of weeks, comes back every winter, spreads into your leg, or is stopping you working, training or sleeping. If you have arthritis or an old disc problem that flares up when it gets cold, I would love to take a proper look at what is going on and plan around it with you. Our chiropractors, physio, massage therapists and trainers are all under one roof. See also my guide to low back pain in Epsom, which also covers the warning signs that need urgent help.
1
In-depth assessment
Up to an hour: your health history, a thorough examination and objective tests and measurements.
2
Report of findings
We explain what we found in plain English and share your Wellness Score.
Winter back stiffness FAQs
Do I need a GP referral?
No. You can book directly with us. Chiropractors in the UK are regulated by the General Chiropractic Council.
Don’t let winter stiffen you up
Book a free 10 minute call with one of our team and we will talk it through. We are at 73-77 East Street, Epsom.
Dr Joe-James Tilley D.C. AFMCP
Chiropractor, founder of Transform Wellness in Epsom and creator of the Transform 10 week programme.
