3 Reasons Your Pain Is Worse in Cold Weather (and What Actually Helps)
In 2017, I slipped on the ice and broke my wrist.
The following winter, I began to struggle with lingering pain. I remember thinking, Oh no — is this going to be my new normal?
With the help of Acupuncture and targeted nutritional support, I was able to get things under control. Since then, my wrist has remained largely pain-free — even through cold winters and fluctuating weather patterns.
If your pain seems to flare up every winter, you’re not imagining it.
Many people notice that previous sport injuries flare up and chronic pain, arthritis symptoms, and joint stiffness intensify in colder months. From an Acupuncture and Chinese medicine perspective, this pattern makes sense — and modern physiology supports it as well.
Below are some reasons pain is often worse in cold weather, followed by three practical things you can do to feel better this winter.
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Why Chronic Pain is Often Worse in Cold Weather
1. Cold Causes the Body to Tighten
Cold naturally makes the body contract.
From a Chinese medicine perspective, cold is considered a constricting force. When cold enters the body, it causes muscles, connective tissue, and blood vessels to tighten. This restricts circulation and slows the movement of Qi (energy) and blood — both of which are essential for keeping tissues nourished and pain-free.
When circulation slows, areas that are already vulnerable — old injuries, arthritic joints, chronic tension patterns — tend to ache more.
This is one reason people with arthritis, in the winter often report increased stiffness first thing in the morning or after sitting still.
In Western terms, cold reduces tissue elasticity. Muscles and tendons become less pliable, making them more prone to stiffness and discomfort.
The result: tighter tissues, reduced circulation, and increased pain sensitivity.
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2. Weather Changes Affect Joint Fluid and Pressure
Winter isn’t just colder — it’s more volatile.
Rapid weather shifts, especially those associated with winter storms, create fluctuations in barometric pressure. These pressure changes can affect joints, particularly those with arthritis or previous injury.
Joints are cushioned by synovial fluid, which acts as lubrication and shock absorption. Pressure changes and cold temperatures can make this fluid thicker and less efficient, increasing friction within the joint.
From a Chinese medicine lens, cold slows fluids in the body. When circulation of fluids is sluggish, joints lose nourishment and become more adaptable to pressure and movement.
This helps explain why many people experience weather-related pain or notice that their joints ache before a storm arrives.
The result: less joint lubrication, more stiffness, and increased pain with movement.
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3. We Move Less in the Winter
Movement is one of the most important factors in managing pain — and winter makes movement harder.
When it’s cold, dark, or icy outside, most of us:
* Take shorter walks
* Skip outdoor activities
* Sit more
* Stay indoors for longer stretches
While rest can be helpful, too much stillness worsens pain.
From a Chinese medicine perspective, movement keeps Qi and blood flowing. When we stop moving, stagnation builds — and stagnation is a major driver of pain.
Modern research mirrors this idea: reduced movement leads to joint stiffness, muscle shortening, and decreased circulation.
The result: less movement equals more pain.
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3 Things You Can Do to Feel Better This Winter in NYC
Winter in New York City brings specific challenges — icy sidewalks, slippery subway stairs and long commutes leading to fewer opportunities to move naturally throughout the day. Supporting your body through the season requires a more intentional approach.
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1. Keep Moving (Even in Small, Consistent Ways)
NYC winters often mean fewer steps outdoors and more time sitting — on the subway, at a desk, or at home.
Rather than waiting for perfect conditions, aim for regular, gentle movement:
* Take shorter but more frequent walks
* Use stairs when safe to do so
* Stretch hips, back, and joints daily
* Warm up before heading out into the cold
Movement keeps circulation flowing and prevents the stiffness that commonly leads to pain in cold weather. Remember consistency is more important than intensity.
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2. Stay Warm From the Inside Out
Cold weather exposure adds up quickly in the city.
Support your body by:
* Dressing in layers, especially protecting the neck, low back, and joints
* Drinking warm beverages throughout the day
* Eating cooked, warming foods like soups and stews
* Limiting excessive cold or raw foods when pain is flaring
From a Chinese medicine perspective, warmth supports circulation and helps counteract the constricting effects of cold.
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3. Support Your Body With Acupuncture
New York City winters place unique stress on the body. Most New Yorkers are out in the elements daily — navigating the city’s dated infrastucture along with the rapidly changing weather conditions. For people with chronic pain, arthritis, or old injuries, this added stress can quickly lead to flare-ups.
While movement and warmth can help, for many people they’re not enough on their own. This is where Acupuncture can play an important role.
Acupuncture for pain in NYC is particularly effective during winter because it directly addresses the patterns that tend to worsen pain in cold weather. Treatments are designed to improve circulation, relax tight muscles and connective tissue, support joint mobility, and help regulate the nervous system’s pain response.
Many NYC patients find that Acupuncture during the winter helps them:
* Reduce arthritis flare-ups
* Manage weather-related pain
* Move more comfortably despite cold temperatures
* Stay active throughout the season
Rather than waiting for pain to spike, many patients choose a Seasonal Winter Tune-Up — a short series of Acupuncture treatments designed to support the body through colder months.
This approach is especially helpful if you notice:
* Pain that worsens in cold or damp weather
* Arthritis symptoms that flare in the winter
* Old injuries that ache with weather changes
* Increased stiffness when movement decreases
By supporting circulation proactively, Acupuncture can help prevent seasonal flare-ups and make winter more manageable.
📍 Serving patients in Midtown Manhattan and Brooklyn
👉 Schedule a consultation to explore whether acupuncture is the right fit for your winter pain management plan.
Supporting your body now can help you move through winter with less pain, more ease, and greater resilience.
Frequently Asked Questions About Pain and Cold Weather
Does cold weather really make pain worse?
Yes. Many people experience increased pain in cold weather, especially those with arthritis, prior injuries, or chronic pain conditions. Cold temperatures can cause muscles and connective tissue to tighten and circulation to slow. Weather changes and shifts in barometric pressure can also increase joint sensitivity, contributing to weather-related pain.
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Why does arthritis feel worse in the winter?
Arthritis in the winter often feels worse due to a combination of colder temperatures, reduced movement, and changes in joint lubrication. Cold temperatures can make joints stiffer and synovial fluid, the liquid that lubricates joints, thicker. In addition, less daily movement can further reduce flexibility and circulation.
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Can acupuncture help with weather-related pain?
Yes. Acupuncture for pain is commonly used to address chronic pain, weather-related pain and arthritis flare-ups. Acupuncture helps increase circulation, reduce muscle tension, calm the nervous system, and support joint mobility — all of which are especially important during colder months.
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Is Acupuncture effective for arthritis in the winter?
Many people find Acupuncture helpful for managing arthritis in the winter. While results vary, regular treatments can reduce stiffness, improve range of motion, and help manage chronic pain more comfortably throughout the season.
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How often should I get Acupuncture for winter pain?
Frequency depends on the severity and consistency of your pain. Some people benefit from weekly sessions during colder months, while others find that a short seasonal series — such as a Winter Tune-Up — provides enough support to prevent flare-ups.
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When should I start acupuncture for winter pain?
Ideally, acupuncture begins before pain becomes severe. Starting early in the winter — or even in late fall — allows the body to adapt to colder conditions and may help prevent pain from escalating as the season progresses.
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This article was originally published November 8, 2019 and has been updated just for you!