If your back flares up every winter in Anchorage, you’re not imagining it, and you are definitely not alone. The season brings more than snow and darker mornings. It also brings real physiological changes that affect muscles, joints, and nerves. When those changes stack up, even a minor issue can feel a lot bigger, and a manageable ache can become the thing that limits your whole week.
At Bilan Chiropractic, we see this pattern each winter as activity drops and weather swings become more frequent. Dr. Mark Bilan explains it simply: “Winter tends to reveal what your spine has been compensating for. When muscles tighten and movement drops, the body has less room to adapt.” Now for some good news: once you understand the main triggers, you can take clear steps to protect your back and stay active through the season.
Cold Weather Muscle Stiffness and Why It Matters
Your body tightens up in the cold to conserve heat. That tension is natural, but it comes with a cost. Muscles, tendons, and ligaments lose elasticity when they are cold, which means they don’t stretch as smoothly. When you bend, lift, or twist with stiff tissues, you are more likely to strain something or irritate a joint.
Cold also affects circulation, especially to the extremities, and that can contribute to a general sense of stiffness. When your muscles stay guarded, your movement patterns change. Instead of your hips and core doing their share of the work, your lower back may take over. Over time, that compensation can become the source of recurring discomfort.
Barometric Pressure Shifts Can Amplify Aches
Many people notice their back feels worse when a storm is coming. There is a plausible reason for that. When barometric pressure drops, tissues around joints can expand slightly. If a spinal joint is already irritated or not moving well, that subtle change can increase the sensation of pressure and discomfort. People may experience a deep, dull winter ache that doesn’t feel like a sharp injury, yet it can be persistent and distracting.
This pressure factor is not usually the only cause, but it can be the tipping point. A spine that’s already under stress may handle a calm day fine, then struggle when the environment shifts. That’s part of what makes winter pain feel unpredictable.
Low Vitamin D Can Slow Recovery
Anchorage winters come with limited sunlight, and that often means lower Vitamin D levels. Vitamin D plays a role in bone health, muscle function, and pain sensitivity. When levels drop, people can feel more sore and recover more slowly from minor strains. You might notice stiffness lasts longer after physical work, or that your body feels less resilient overall.
This doesn’t mean supplements are the whole answer, but it does mean winter recovery can be different than summer recovery. It’s another reason why proactive care and consistent movement matter more during the colder months.
Winter Routine Changes Reduce Protective Movement
A major winter trigger is the shift toward a more sedentary routine. In summer, movement happens naturally. In winter, many people sit longer, walk less, and rely on short bursts of effort instead. That pattern deconditions supportive muscles, especially the core and glutes, and increases hip tightness. When hips tighten and core support drops, the lower back often takes on extra load.
Rest can feel like the most sensible choice when pain shows up, but extended inactivity usually makes winter stiffness worse. The spine needs healthy motion to stay resilient.
A Simple Winter Back Care Plan
Start with small, consistent habits that support motion and warmth. A brief daily walk indoors, gentle stretching, and keeping your lower back warm can go a long way. If you spend hours sitting, break it up with short movement breaks so joints don’t lock up. If pain is already affecting sleep, work, or your ability to enjoy winter activities, it’s worth addressing sooner rather than later.
Chiropractic care focuses on restoring joint motion and supporting nervous system function. Massage therapy can also help reduce muscle tension and improve circulation, which is especially valuable in cold weather.
Start Winter With a Stronger Spine
If you want back pain relief that looks beyond temporary fixes, your first visit starts with a conversation and a thorough evaluation so we can understand what is driving your discomfort. From there, we can map out a plan that supports better movement, less tension, and more confidence throughout the winter season. Contact Bilan Chiropractic today to get started.