Winter and Pains

Every November, when the cold winds began to whisper through the chinar trees, Yaseen would grow quiet. Others around him would talk about snow, kangris, and kahwa; for him, it meant one thing, pain.Every year when the temperature began to fall, Shaista(name changed) would start to worry. What others called “the beauty of winter,” she called “the season of pain.”

The first cold wind would bring stiffness to her back, heaviness to her legs, and a dull ache in her joints. By the time snow touched the ground, even simple movements, climbing stairs, bending to pray, or lifting a cup of tea, felt like a struggle.

She often told her doctor, “It’s not just cold outside, it feels cold inside my bones.”

Her doctor explained gently that for many people, cold weather worsens muscle and joint pain. The drop in temperature can tighten muscles, reduce blood flow, and make old injuries ache again.

It started like a faint reminder, a stiffness in his shoulders, a dull ache in his knees. But as the mercury dropped, his body seemed to turn against him. His joints ached, his back felt heavy, and even holding a pen became difficult.Why Body Pain Increases in Winter

1. Cold weather tightens muscles: Low temperatures cause muscles and tendons to become stiff. This reduces flexibility and increases aches, especially in the neck, back, knees, and shoulders.
2. Reduced blood circulation: Cold causes blood vessels to constrict. Less blood flow to muscles and joints → more pain and slower healing.
3. Vitamin D levels drop: Less sunlight in winter reduces Vitamin D. This can worsen joint pain, back pain, and fatigue.
4. Old injuries flare up: Scar tissues become more painful in cold weather.
5. Arthritis worsens: Many arthritis patients report increased joint pain, stiffness, and swelling during winters.
6. Sedentary lifestyle: People move less in winter → muscles become weak and tight → more pain.

How to Reduce Winter Body Pain

1. Keep Warm: Use layers, warm water bottles, heating pads. Warm baths help relax muscle stiffness.
2. Regular Stretching: 10–15 minutes of gentle stretching in the morning and evening. Focus on neck, back, hamstrings, and knees.
3. Stay Active: Brisk walking, indoor cycling, light yoga. Helps circulation and reduces stiffness.
4. Vitamin D & Calcium: Sunlight exposure for 15–20 minutes. Vitamin D supplements if needed (after doctor’s advice).
5. Hydration: People drink less water in winter → dehydration worsens pain. Drink 6–8 glasses every day.
6. Pain Relief Measures: Topical gels, warm oil massage. Paracetamol/NSAIDs if required (avoid overuse).
7. Protect Joints: Wear gloves, knee caps, or woolen sock.

When to See a Doctor

Persistent pain, Swelling or redness in joints, Pain interfering with sleep or walking, Tingling/numbness in arms or legs

Author is Consulting Anesthetist and Pain Specialist JLNM Hospital Rainawari Srinagar