Feeling pain? It could be the cold weather

Witnessing the first snowfall of the year is a magical moment. But for those with chronic pain, the cold season can be a sore subject. That’s because many individuals with chronic pain claim their symptoms are exacerbated during winter – and they’re right to feel that way.

What is chronic pain?

Chronic pain is persistent and can last for months or even years. It can stem from a variety of underlying conditions, such as arthritis, fibromyalgia and nerve damage. Unlike acute pain, which is a direct response to injury, chronic pain is often more complex and can be influenced by various external factors, like cold weather.

“Winter is a particularly difficult time of year for someone with chronic pain,” says Dr. TJ Harrington, family medicine physician with Aurora Health Care. “Cold temperatures can cause muscles to contract and tighten. This tension leads to increased muscle pain, stiffness and flare-ups of conditions like fibromyalgia.

Additionally, the blood vessels around the joints constrict when exposed to cold temperatures. This causes the synovial fluid, or joint lubricant, to thicken. These changes increase friction, and the inflammation can make movement painful.

Managing chronic pain symptoms

“We, as humans, like to hibernate during the cold and snowy months. And this usually means we’re moving less,” Dr. Harrington says. “It’s important to get or stay active during these long winter months to keep the body warm, muscles flexible and joints lubricated. If you have an exercise you like to do during summer months, find a way to bring it indoors.”

In addition to staying active, Dr. Harrington also suggests:

• Stay warm: Dress in layers or take a warm bath to relax muscles and improve circulation.
• Hydrate: Drink plenty of water to stay hydrated and reduce stiffness.
• Focus on your food: Choose anti-inflammatory foods, like fruits, vegetables, legumes, quinoa, oatmeal, brown rice, nuts, chicken, turkey and fish.
• Limit alcohol: Avoid drinking too much alcohol as this can lead to gastrointestinal issues, increase inflammation and worsen existing pain.
• Try something new: Chiropractic or osteopathic manipulation, acupuncture, tai chi, yoga, or massage therapy may help improve your chronic pain.

The mental toll of chronic pain

Winter months are often associated with shorter days and reduced sunlight, which can contribute to feelings of depression and anxiety. For someone experiencing chronic pain, the winter may only heighten anxiety linked to chronic pain. Dr. Harrington suggests practicing mindfulness and celebrating small victories.

“When pain is at the forefront of someone’s thoughts, it creates a barrier between other areas of life, like work or caring for children,” Dr. Harrington explains. “It’s important not to lose a sense of hope and to set realistic expectations and goals. Even if your progress is incremental, there’s value in recognizing small improvements.”

While cold weather can present challenges for those with chronic pain, effective symptom management can help lessen its impact.

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