As the colder months settle over Formby and the wider Liverpool area, many people notice a familiar and frustrating pattern – their back pain seems to tighten, flare up, or become more persistent. It’s a time of year when early mornings feel heavier, movement feels slower, and motivation naturally dips.
At Chadwicks Physiotherapy, we see this every winter. Patients who were doing well in spring and summer suddenly feel like they’ve taken “three steps backwards.” But here’s the truth: it isn’t your fault – and you’re not alone. The seasonal shift plays a real role in how your back feels and functions.
The good news?
You absolutely can stay active, comfortable, and confident throughout winter with the right support and a few small, meaningful changes. Let’s explore why back pain often feels worse this time of year – and more importantly, what you can do to regain control.
Why Does Back Pain Feel Worse in Winter?
You’ve probably felt it before – that stiffness first thing in the morning, the tighter shoulders after sitting indoors, or the way long evenings make you feel less inclined to move. But why does this happen?
Here are some of the most common factors:
1. Cold temperatures stiffen muscles and joints
When the temperature drops, your body naturally tenses up to stay warm. Muscles tighten, blood flow slows, and the spine itself can feel less flexible.
This creates a perfect storm for increased sensitivity – especially in the lower back.
2. Less movement = more discomfort
Winter brings darker evenings, colder days, and fewer opportunities to stay active.
Small changes – like walking less, spending more time on the sofa, or pausing outdoor routines – can lead to significant stiffness.
3. Stress levels rise
The winter season often brings extra demands: holidays, schedules, family commitments, and financial pressures.
Stress alone can increase muscle tension and amplify back discomfort.
4. Sleep patterns shift
Shorter daylight hours can affect sleep, and poor rest reduces your body’s ability to manage pain effectively.
None of this means you’re doing anything wrong – it simply means your body is responding to the environment around you.
The Emotional Weight of Winter Back Pain
Physical discomfort is one thing, but winter back pain often carries an emotional layer too. Many people describe:
- Feeling older than they are
- Fearing movement because it might “make things worse”
- Being frustrated with their body
- Worrying that the pain will never go away
- Missing out on activities they enjoy
Pain changes how you think, how you plan your day, and how you see yourself.
This emotional impact is real – and it’s valid.
But it’s also something we can support you with. One of the most important messages we share in our Formby clinic is this:
Pain does not have to dictate your life during the cold winter months.
Small Seasonal Adjustments That Make a Big Difference
Here are some simple, effective strategies we recommend all winter long:
1. Warm up before you move – even for daily tasks
Think of your muscles like elastic bands.
On a cold day, they are less stretchy and more prone to strain.
A gentle warm-up before you leave the house or start household chores can dramatically reduce discomfort.
2. Keep walks short but consistent
You don’t need a 5-mile hike.
You just need regular movement to keep the spine mobile and the nervous system calm.
Even 5–10 minutes can make a noticeable difference.
3. Create a winter-friendly relaxation routine
Warm baths
Gentle stretching
Breathing exercises
A hot water bottle to ease tension
These small habits can help relax both the body and the emotional stress that amplifies back pain.
4. Don’t underestimate hydration
Cold weather makes it easy to forget to drink water – but dehydration is a very common contributor to stiffness.
5. Prioritise posture – especially indoors
Winter = more time sitting, more time on sofas, and more time in front of screens.
This is one of the biggest hidden triggers for back pain in Formby residents.
Adjusting your posture and taking breaks every 20–30 minutes can protect your spine enormously.
Why Winter Is Actually the Best Time to Start Treatment
Most people wait until spring to “start again” – but in reality, winter is the most important season to support your back.
Here’s why:
- You’re naturally moving less, so guided support becomes even more important
- Addressing pain now prevents it from snowballing through the season
- You build strength before spring arrives
- Your energy, confidence, and mobility improve when you need them most
- You avoid the cycle of winter stiffness → spring overexertion → flare-up
At Chadwicks Physiotherapy, we focus on both immediate relief and long-term resilience.
We tailor every session to the individual – your lifestyle, your winter routines, your stress levels, your mobility, and your goals.
Whether your back pain has recently worsened or has been lingering for years, there is always a path forward.
You Can Feel Better This Winter – And Beyond
Imagine waking up without that heavy morning stiffness.
Imagine walking through Formby Village or along the beach feeling confident instead of cautious.
Imagine enjoying the colder season rather than dreading what it does to your back.
Recovery isn’t about being perfect.
It’s about learning how to support your body – step by step – with clarity, confidence, and personalised care.
And you don’t have to figure it out alone.
Take the First Step: Book Your Free Discovery Visit
If back pain has been affecting your confidence, your movement, or your enjoyment of the season, we’re here to help.
We’re offering residents of Formby a Free Discovery Visit – a relaxed, no-pressure conversation where you can:
- Talk directly with a specialist
- Get clarity on what may be causing your discomfort
- Learn natural strategies to help you move more freely
- Decide whether physiotherapy is right for you
This is your chance to ask questions, feel heard, and understand your next step toward relief.
Don’t let winter dictate how you feel.
Let’s help you stay mobile, confident, and in control – all season long.