5 Tips for Managing Chronic Pain in the Colder Months

If you live with chronic pain, you may notice a shift when the weather turns cold. For many, the drop in temperature brings an increase in stiffness, aches, and inflammation. You may feel it in your joints, muscles, or throughout your body. You’re not imagining it, and you’re definitely not alone.

You don’t have to spend winter just trying to get through the day. At Summit Primary Care, which has locations across Colorado, our team has expertise in pain management. We’re here to give you some ways to help you take control of your health. A few simple habits can make a big difference in how your body feels and functions, even during the coldest months.

1. Keep your body warm

It may seem obvious, but staying warm is one of the most effective ways to reduce pain in winter. When your muscles and joints are cold, they tend to tighten up, which increases discomfort. 

Start by dressing in layers that you can adjust throughout the day. Use warm socks, gloves, and a scarf when heading outside, even for a quick errand.

At home, try using heated blankets, taking warm baths, or placing a space heater near your favorite chair. Even sipping warm drinks or using a heating pad for a few minutes can help relax tense muscles. Small changes like these can lead to a noticeable difference in how you feel.

2. Keep moving every day

It’s easy to become less active in colder months. The days are shorter, and the chill in the air makes the couch look more inviting. But your body needs movement, especially when you live with chronic pain. Staying active improves circulation, keeps your joints flexible, and boosts endorphins that help alleviate pain.

You don’t need a gym membership or a complex fitness plan. Ten minutes of stretching or walking around the house can help. Try yoga, light resistance exercises, or short walks indoors or outdoors, depending on your comfort level. What matters is that you keep moving, even a little bit, every single day.

3. Support your mental health

Pain doesn’t just affect the body. It touches your mood, sleep, and overall well-being. During the colder months, when daylight is limited and social routines shift, your emotional well-being can be affected. That’s when pain can feel heavier and harder to manage.

Make time for people and activities that lift your spirits. Listen to music you love. Call a friend. Take a break from the news or social media if it drains you. 

If you notice symptoms of anxiety or depression, talk to a professional. There are many ways to feel better emotionally, and those improvements can directly affect your physical pain, too.

4. Stay hydrated and eat well

Cold weather tends to dull your thirst, but hydration is just as important in winter as it is in summer. Without enough fluids, your joints and muscles may feel tighter and more painful. Keep water nearby and sip throughout the day, even if you're not sweating.

Nutrition plays a big role in inflammation. Choosing whole, nutrient-rich foods can help manage pain over time. Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in nuts, seeds, and fish. Try to limit added sugars, overly processed foods, and alcohol. You don’t need a perfect diet, just a balanced one that supports your body’s needs.

5. Stick to your care routine

When the weather turns cold, it’s tempting to put off appointments or let routines slide, but consistency is key for managing chronic pain. Regular check-ins with your provider, taking medications as prescribed, and following any physical therapy or self-care plans can prevent flare-ups from getting worse. 

If winter travel feels daunting, ask about telehealth options or plan appointments during daylight hours when roads are safer. Staying on top of your care plan helps you feel more in control, no matter how cold it gets outside.

If your pain feels harder to manage this season, schedule an appointment with our office. We’re here to help.