Winter and autumn bring a drop in temperatures, changes in daily routine, and an increase in sedentary behavior that directly affect the health of our back. In this context, physiotherapy becomes an essential tool to maintain a strong, functional, and pain-free spine during the cold months.

Why does back pain get worse in winter?

Lower back, mid-back, and neck pain tend to intensify in the cold months for several reasons:

• Decreased physical activity: the cold demotivates going out or training.
• Muscle contraction: low temperatures cause stiffness and tension.
• Sustained poor posture: spending more time on sofas or unsuitable chairs.
• Cold sensitivity: muscle and joint tissue becomes more reactive.

The benefits of physiotherapy in the cold months

In our experience at Sanysa del Levante, autumn marks the start of a clear trend: more patients come in with back pain. This is largely because the effects of cold are not offset by preventive activity.

Benefits of physiotherapy in winter:

• Restores muscle and joint mobility
• Improves circulation and local metabolism
• Reduces pain with manual therapy and guided exercises
• Strengthens postural muscles
• Prevents future injuries

Preventive exercises you can do at home

Below we share a series of preventive and therapeutic exercises, easy to do at home:

1. Gentle joint mobilizations (every morning)

• Lateral cervical tilts
• Gentle trunk rotations
• Shoulder and hip circles

2. Stretches to relieve tension

• Posterior chain stretch
• Cat-cow (spinal mobility)
• Lying lumbar stretch

3. Functional strengthening

• Glute bridge
• Kneeling abdominal plank
• Bird-Dog (lumbar stabilization exercise)

Recommendation: Perform these exercises daily for 10–15 minutes. Ideally, a physiotherapist should personalize your routine.

Daily habits to protect your back

In addition to therapeutic activity, it is important to follow a series of healthy habits:

• Avoid prolonged sedentary behavior: stand up every 30–45 minutes.
• Keep your lower back well covered: use thermal supports if necessary.
• Sleep on a good mattress with a suitable pillow.
• Avoid sudden movements when getting up or lifting weights.

When should you see a physiotherapist?

“We have treated patients who had no pain during the summer, but with the arrival of cold they develop stiffness, acute lower back pain, or cervical contractures. In many cases, a few physiotherapy sessions and a good exercise routine are enough to reverse the condition.”

This experience has shown us that prevention is key. Not waiting until the pain becomes debilitating makes a big difference.
See a physiotherapist if:

• The pain lasts more than 3 days
• Stiffness limits your activities
• You notice radiating pain to your arms or legs
• You have a history of hernia or chronic lower back pain

A physiotherapist will assess your case on a personalized basis and apply:

• Manual therapy
• Electrotherapy (TENS, ultrasound)
• Guided exercises
• Postural re-education

The cold affects not only your mood or energy: it directly impacts your musculoskeletal health. With small daily habits and the support of physiotherapy, you can get through winter without your back suffering.

From Sanysa del Levante, we encourage our patients to incorporate physical care routines adapted to the weather. Physiotherapy is not only for healing, but also for preventing and improving quality of life.