The most important thing:
- Which weather factors contribute to joint pain?
- How can we protect ourselves from pain during the winter?
- What is the difference between shoulder pain and lower back pain?
Have you ever experienced more pronounced and acute joint pain when the weather turns cold? Have you ever wondered how the winter season and lower temperatures affect lower back and shoulder pain? In the following paragraphs, we will explain how joints are typically structured. We will also explain how cold weather impedes their function and what causes the sensation of pain. We will also suggest appropriate measures you can take to improve your condition.
Common structure
To understand how cold weather can cause painful conditions, we must first understand the precise structure of the joints, namely: The joints in the human body are the places where two bones meet. The surface of the bone that enters the joint is the articular cartilage (a smooth, firm and elastic tissue).
The next structure we need to know is the joint capsule – it covers the parts of the bones that make up the joint. The interior of the joint capsule is lined with synovial membrane. This is tissue that produces a small amount of synovial fluid. It is this fluid that helps the cartilage of the joint to glide smoothly during movement.
When it comes to joint pain, it is important to know that the articular cartilage has no nerve endings and is therefore not sensitive to pain. The joint capsule is richly innervated, and any sensation of pain originates in it.
How does the cold affect pain?
Pain in the back and shoulders
Variations in barometric pressure during cold weather
Cold weather causes changes in air pressure, which affects soft tissues such as muscles and ligaments. This means, figuratively speaking, that “the air is pressing a little less on our bodies”. This lack of compression allows the tissues in your body to swell up a little, which leads to joint pain.
Pain in the back and shoulders
Cold weather and synovial fluid
As we’ve said, synovial fluid lubricates your joints and helps them to move smoothly. Lower temperatures can cause the synovial fluid to ‘thicken’, which means the joint cartilage doesn’t glide as smoothly over one another, and this causes pain. In other words, the less freely the joint fluid flows, the more likely you are to experience pain during the cold winter months.
Pain in the back and shoulders
Physical stagnation in cold weather
The low temperatures outside make us more inclined to relax on the sofa at home, rather than go out to be physically active and play sports. Reduced physical activity leads to stiffness in the muscles and joints. As a result, the lack of movement slows the circulation of synovial fluid and leads to poor joint function.
Pain in the back and shoulders
Effect on blood supply
Cold weather causes a change in blood circulation due to the constriction of blood vessels (a condition known as vasoconstriction). This reduces blood flow to the muscles and causes the tissues around them, such as tendons and ligaments, to tighten. As a result, pain develops in the specific affected part of the body.
Pain in the back and shoulders
How can we protect ourselves from pain and its worsening during the winter?
Pain in the back and shoulders
Preventing joint pain and stopping it from worsening during the colder months involves several steps to keep your joints healthy and minimise discomfort, allowing you to stay active and enjoy the season.
Pain in the back and shoulders
Warm up
It is important to limit heat loss from the body during the cold months. Wear warm clothing in cold weather to prevent joint stiffness and constriction of blood vessels, thereby avoiding disruption of the normal blood supply.
Pain in the back and shoulders
Try to be more physically active:
Regular exercise is essential for maintaining flexibility, strength and joint mobility. Take part in more activities such as walking (instead of using the car), taking the stairs (instead of the lift), playing sports, etc. Indoor exercises, such as yoga or home fitness, can also be beneficial for improving flexibility and relieving joint pain.
If more intense physical activities are not to your liking and you find them difficult to perform, you can include light exercises such as stretching for at least 20–30 minutes a day. These light exercises will improve your flexibility and range of motion in your joints. It is important to focus on the affected areas (shoulders, knees or lower back).
Pain in the back and shoulders
Consider taking supplements
In addition to the activities and habits you need to change in your daily life, there is another very simple and effective way to permanently improve your condition and prevent possible complications. Taking high-quality dietary supplements containing the best ingredients for your body’s specific needs (in this case, shoulder and lower back pain, as well as any joint discomfort) is essential.
An example of such a dietary supplement with a complex composition of beneficial substances is Fenakson. Its composition includes curcumin, uridine monophosphate, acetyl-L-carnitine, magnesium, and vitamins B and D. The optimal combination of these ingredients acts on the source of the problem in acute and chronic pain conditions. It has an active therapeutic, restorative and prophylactic effect.
Maintain a balanced diet.
Not only maintaining an optimal body weight, but also consuming beneficial nutrients and following a balanced diet are key to the health of your musculoskeletal system. Consuming foods rich in fruit, vegetables, plant-based proteins and omega-3 fatty acids has a beneficial effect on inflammatory processes in the body and keeps the joints healthy. Eat foods like fish, nuts, leafy greens and berries more often, as they are known for their anti-inflammatory properties.
Maintain a healthy body weight
Excess weight puts pressure on your joints, leading to increased pain and discomfort, especially in cold weather. Try to achieve the optimal weight for your age, sex and height to improve the condition of your joints, which will also contribute to better bodily function (improved cardiovascular health, easier digestion, enhanced metabolic processes, etc.).
Stay hydrated
Drinking enough water is essential for joint health. Dehydration can worsen painful symptoms. The aim is to drink at least one and a half litres of water a day to keep your body hydrated and ensure better joint function.
Warming-up procedures
You don’t have to visit a spa centre to enjoy a relaxing therapy for your joints. When you feel pain, you can use heat at home to relieve the symptoms. For example, you can apply warm compresses or take a hot shower. This will fully relax you and improve your condition by increasing blood flow and easing stiffness.
Maintain good posture.
When you feel pain in your lower back, maintaining proper posture helps distribute weight evenly across your joints and reduces the strain on your muscles and ligaments. Be mindful of your posture when sitting, standing and performing strenuous activities.
Improving chronic conditions
If you have underlying conditions such as arthritis or fibromyalgia, it’s advisable to keep their symptoms under control. This will help reduce pain when exposed to cold. It’s important to follow the prescribed treatment plan and manage your conditions comprehensively.
In conclusion
Pain in the back and shoulders
Shoulder and lower back pain during the cold season is extremely uncomfortable and hinders our daily activities, as well as reducing our quality of life. In such moments, it is important to identify and manage our symptoms by taking measures and adopting healthy habits, such as wearing appropriate clothing in low temperatures, consuming beneficial substances through a balanced diet and dietary supplements, and increasing physical activity. However, if the pain persists, it is important to consult a doctor and get checked out.
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CHZV:
Can I take the Fenacson dietary supplement for shoulder and lower back pain not only in cold weather?
- Taking the dietary supplement is not dependent on external weather conditions. It is suitable for use all year round.
Can I exercise when I’m in acute pain?
- Physical activity helps prevent joint pain in cold weather. If you’re having a really bad day with pain, you don’t have to exercise intensely. Just do a few light exercises, which will also be good for your musculoskeletal system.
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Sources:
- https://www.puls.bg/illnes/issue_250/
- https://atlantaspineinstitute.com/why-does-my-back-seem-to-hurt-more-as-cold-weather-comes/
- https://fayazneurosurgery.com/6-tips-to-conquer-back-pain-in-the-winter/
- https://backpainsouthend.co.uk/blog/cold-weather-affects-lower-back-pain/
- https://hyderabadshoulderclinic.com/top-5-reasons-your-shoulder-hurts-in-cold-weather/
- https://www.kevinkrusemd.com/how-colder-weather-affects-your-shoulder-pain/
- https://www.performanceorthosports.com/blog/how-cold-weather-affects-your-shoulder-pain-34909.html
