As temperatures begin to drop, aches and pains often rise. This feeling may seem like a coincidence, but, according to an expert at the University of Alabama at Birmingham, there is a real reason why individuals living with neck and back pain may experience increased discomfort during this time of year.

“When the temperature drops, the body reacts by causing blood vessels to narrow to preserve heat,” explains Jakub Godzik, M.D., MS, associate professor in the  Department of Neurosurgery. “We think that this phenomenon leads to reduced circulation to muscles and joints, which in turns leads to worse flexibility, increased susceptibility to strain, increased pain sensitivity, and greater muscle tension.”

According to Godzik, this change can result in tightness and soreness in the neck and back.

Drops in barometric pressure, which commonly occur before rain or cold fronts, can also cause tissues in the body to expand slightly, putting additional pressure on muscles, joints and nerves.

Even small changes in circulation or muscle tension can affect how the body moves, sometimes triggering discomfort in the neck, shoulders and lower back. Blood vessels and tissues are not the only anatomical structures sensitive to temperature changes. Cool conditions can alter how nerves transmit pain signals, which may cause existing soreness or irritation to feel more intense in the winter months.

Simple steps to lessen cold weather pain

While the cold can’t be controlled, Godzik recommends making small adjustments that can help minimize the temperature’s impact on the spine:

• Stay warm: Dress in layers and keep the neck and lower back covered when outside. In some cases, applying gentle heat packs can also loosen tight muscles.
• Keep moving: Light exercise, stretching and short walks can help maintain flexibility and circulation, even on colder days.
• Maintain good posture: Avoid hunching over or tensing the shoulders against the cold. Keep your spine aligned whether you’re sitting, standing or driving.
• Warm up before activity: Take a few minutes to stretch before doing outdoor chores or workouts to reduce the risk of muscle strain.
• Stay hydrated: Be sure to drink plenty of fluids. Cold air and indoor heating can dehydrate muscles and discs, leading to increased stiffness.

“Implementing simple habits like movement, hydration, strength training and staying warm can make a big difference in how your spine feels all winter long,” says Godzik.