As December arrives, so does colder weather, holiday activity, and changes to our daily routines. For many people, this is also the time when back pain, disc bulges, muscle tightness, and sciatica flare up the most . At Superior Chiropractic & Rehab, we see a significant increase in low-back complaints every year when winter begins.

Fortunately, understanding why December aggravates back pain—and what you can do about it—can help you stay active, mobile, and pain-free all season long.

Cold weather reduces blood flow to the spine and muscles, making your back feel stiff, tight, and more prone to spasms. This is especially true for people with disc injuries, arthritis, or chronic low-back pain .

Shorter days and colder temperatures often lead to decreased movement. When activity drops, the spine stiffens, discs lose hydration, and mobility decreases—all of which can worsen pain.

Decorating, lifting boxes, carrying gifts, and shoveling snow place added strain on the lumbar spine . Poor lifting mechanics can easily trigger flare-ups.

More time indoors means more sitting—on couches, at desks, during travel, or at holiday events. Sitting increases pressure on the low-back discs and aggravates issues like disc bulges and sciatica .

The holiday season is enjoyable, but often stressful. Emotional tension increases muscle tightness, especially in the neck, shoulders, and lower back , contributing to more pain.

Dress in layers, especially when going from warm indoor environments to cold outdoor temperatures. Keeping your core warm helps maintain circulation and reduces stiffness.

Movement restores joint mobility, improves disc hydration, and keeps muscles loose. Try:

• A 2–3 minute walk

• Light back extensions

• Gentle hip mobility

• Stretching your hamstrings or hip flexors

Even small movement breaks make a big difference.

Whether lifting decorations, boxes, or snow:

• Bend at your hips and knees

• Keep objects close to your body

• Avoid twisting while lifting

• Exhale as you lift

• Lift lighter loads more frequently

Proper mechanics protect your discs and joints.

Before shoveling snow or decorating, do 3–5 minutes of warm-up movement. Warm muscles are more flexible and less injury-prone.

Cold weather makes people drink less water—but the spinal discs depend on hydration. Aim for consistent water intake throughout the day.

• Heat : Great for stiffness, muscle tightness, and soreness

• Cold : Best for sharp pain, inflammation, or sudden flare-ups

Alternate as needed to manage symptoms.

Winter is one of the best times to focus on strengthening your:

• Deep core stabilizers

• Glutes

• Hips

• Lower back muscles

Stronger support around the spine reduces strain and improves resiliency.

If your back pain:

• Lasts more than a few days

• Radiates down your leg

• Causes numbness or tingling

• Gets worse with sitting or bending

• Interferes with sleep or work

• Worsens as temperatures drop

…it’s time for a professional evaluation.

At Superior Chiropractic & Rehab , we specialize in disc bulges, herniations, sciatica, muscle tightness, postural issues, and winter-related back pain using advanced rehab, chiropractic care, spinal decompression, and laser therapy.

December shouldn’t mean more pain. With the right habits—movement, warmth, smart lifting, and evidence-based care—you can stay mobile, strong, and comfortable throughout the winter season.

Your spine works hard for you all year long—give it the support it needs during the coldest months.

Don’t wait for winter back pain to take over. If you're struggling with stiffness, disc pain, or sciatica, click the button below to schedule your appointment today.