As the cold season arrives in Nepal, many people notice something familiar: their lower back starts to hurt more. From December to February, when temperatures drop to 2°C in Kathmandu and even lower in the hills, back pain becomes a common complaint. But is winter really to blame? Let’s look at what research tells us.
What Does Science Say About Weather and Back Pain?
You might be surprised to learn that scientific research shows that common weather factors like rain, humidity, wind, air pressure, and temperature changes do not actually increase the risk of getting a new episode of low back pain.
A major study looked at nearly 1,000 people with new back pain and found no strong link between weather changes and when their pain started.
This finding goes against what many people believe. So why do so many of us feel like our back hurts more when it gets cold?
Why Your Back Might Feel Worse in Winter
Even though weather doesn’t directly cause back pain, there are real reasons why winter makes existing back pain feel worse.
Cold makes your joints stiffer
When temperatures drop, something happens inside your joints. The liquid that covers your joint surfaces, called synovial fluid, becomes thicker in cold weather, which can make movement harder and joints feel stiff and painful. Think of it like oil in a machine. When it’s cold, it doesn’t flow as smoothly.
Your muscles tighten up
In Nepal’s winter, when temperatures in Kathmandu range from 2°C to 12°C, your body tries to keep warm by tightening your muscles. This natural response means the muscles around your spine become tense and stiff. When muscles are tight for a long time, they can start to hurt and are more likely to get strained.
Blood flow to your muscles also decreases in cold weather. Less blood flow means less oxygen and nutrients reaching your muscles, making them even stiffer.
We move less in winter
Let’s be honest.
When it’s cold outside, don’t you just want to stay under your warm blanket? Most of us become less active in winter. We stop our morning walks, skip exercise, and spend more time sitting or lying down.
This lack of movement is actually one of the biggest problems. When you don’t exercise regularly, your back muscles become weak. Weak muscles cannot support your spine properly, leading to more pain and a higher risk of injury.
Low vitamin D levels
Research has found a connection between low vitamin D levels and painful joint and muscle conditions. During winter in Nepal, we get fewer daylight hours and spend less time outside. This means our bodies make less vitamin D, which might make back and joint pain feel worse.
Winter activities can hurt your back
In some parts of Nepal, winter activities like carrying heavy loads, poor posture from hunching to stay warm, or slipping on icy paths can lead to back injuries. Even simple activities done with cold, stiff muscles are more likely to cause strains.
What You Can Do to Feel Better
The good news is that you can take steps to reduce back pain during winter.
Keep yourself warm
This is the simplest and most important thing you can do. Wear layers of warm clothing, especially around your lower back. Tuck your shirt into your trousers to prevent cold air from reaching your back when you bend. At night, use extra blankets or a hot water bottle to keep your muscles from tightening.
Stay active
Yes, it’s hard to exercise when it’s cold, but staying active is one of the best ways to prevent back pain. You don’t need to go outside. Try these indoor activities:
- Simple stretching exercises when you wake up
- Walking around your house or courtyard
- Indoor exercises like yoga or basic strength training
- Climbing stairs
Even 15-20 minutes of gentle movement daily can make a big difference. Movement keeps your joints flexible and your muscles strong.
Apply heat to sore areas
Heat helps blood flow to your muscles and makes them relax. Use a hot water bottle, warm towel, or heating pad on your lower back for 15-20 minutes when it hurts. Taking a warm bath or shower can also help ease muscle tension.
Eat well and stay hydrated
It’s easy to forget to drink water in winter, but staying hydrated helps your spine stay healthy. Drink plenty of warm water, tea, or soup throughout the day.
Foods rich in omega-3 fatty acids, like fish, nuts, and seeds, can help reduce inflammation. Also try to eat foods with vitamin D, such as eggs, milk, and fortified foods.
Watch your posture
When you’re cold, you might hunch over without realizing it. This puts extra strain on your back. Try to stand and sit straight, with your shoulders relaxed and your spine aligned.
Get some sunlight
On sunny winter days in Nepal, spend at least 15-30 minutes outside in the sun. This helps your body make vitamin D and also lifts your mood, which can help with pain.
When to See a Doctor
Most back pain gets better with these simple steps. However, you should see a doctor if:
- Your pain is very severe or getting worse
- Pain travels down your leg
- You have numbness or tingling
- You have trouble controlling your bladder or bowels
- The pain doesn’t improve after a few weeks
The Bottom Line
While winter weather itself doesn’t cause new back pain, it can make existing pain feel worse. The good news is that you have control over many of the factors that matter most: staying warm, keeping active, and taking care of your body.
Don’t let winter keep you from moving. Your back needs movement to stay healthy, even when it’s cold outside. With these simple steps, you can enjoy the beautiful winter season in Nepal with less pain and more comfort.
Remember: winter in Nepal may be cold, but it doesn’t have to mean months of back pain. Stay warm, stay active, and listen to your body.
References:
- Beilken, Keira et al. “Acute Low Back Pain? Do Not Blame the Weather-A Case-Crossover Study.” Pain medicine (Malden, Mass.) vol. 18,6 (2017): 1139-1144. doi:10.1093/pm/pnw126
