If you’ve lived with chronic pain—whether it’s stiff knees from arthritis, a sore back that won’t go away, or frequent tension headaches—you probably know: winter makes it worse. The cold wind seems to “seep into” your bones, and even small movements can trigger sharp aches. As a TCM pain specialist who’s used acupuncture to help hundreds of patients, I want to share 4 practical “secrets” for managing chronic pain this winter—each rooted in TCM wisdom, backed by clinical science.
First, let’s understand why winter worsens pain. From TCM, chronic pain often starts with “qi and blood stagnation” (like a river stuck with mud). Winter’s “cold qi” is like adding ice to that river—it constricts your meridians (the body’s energy channels) and slows blood flow.
For example, if you have old joint injuries, cold qi will “block” the meridians around those joints, making stiffness and pain sharper.
Clinical medicine agrees: cold temperatures narrow blood vessels, reducing blood flow to painful areas. Less blood means less oxygen and nutrients for damaged tissues, and more built-up waste (like lactic acid) that irritates pain nerves. Now, let’s get to the调养 (tiao yang) secrets:
1. Warm the “right” parts—not just more clothes TCM says “yang qi protects the body from cold.” Don’t just pile on sweaters—focus on 3 key areas where yang qi easily escapes: your lower back (home to the kidneys, which TCM links to bone health), knees (the “joints most prone to cold”), and neck (where meridians connect the head and body). Wear a thin, warm waist wrap, thermal knee pads (not too tight—avoid blocking blood flow), and a soft scarf. Clinical research shows keeping these areas warm prevents blood vessel constriction, cutting pain triggers by 30% on average.
2. Press these 2 acupoints for quick relief You don’t need acupuncture needles—finger pressure works. For joint pain (knees, elbows), press Yanglingquan (on the outer side of your knee, 1 finger-width below the knee cap). For back or full-body pain, press Hegu (between your thumb and index finger, where the muscle bulges when you squeeze them). Press gently but firmly for 3 minutes per point, twice a day. TCM calls this “unblocking meridians”; Western science says it stimulates nerve endings, releasing endorphins (your body’s natural painkillers).
3. Eat “warm” foods to nourish yang qi Forget cold smoothies or raw salads this season—TCM recommends mild, warming foods to fight cold from the inside. Try a simple ginger-red date soup: boil 2 slices of fresh ginger + 3 red dates in water for 10 minutes (no added sugar). Drink it warm every morning. Ginger “disperses cold qi,” and red dates “nourish blood”—together, they help blood flow smoothly. Clinically, ginger contains compounds that relax blood vessels, reducing the constriction that worsens pain. You can also add a small amount of lean pork or chicken to soups—protein helps repair damaged tissues.
4. Gentle movement staying still Many people with chronic pain avoid moving in winter, but TCM says “movement generates yang qi”—stillness lets cold qi build up. Try 15 minutes of slow tai chi (focus on gentle arm swings and leg bends) or brisk walking at noon (when the sun is warmest). Don’t push too hard—stop if you feel pain. Western medicine confirms mild exercise boosts blood circulation, loosens tight muscles, and lowers pain sensitivity over time.
If your pain lasts more than 2 weeks, or keeps you up at night, don’t wait—see a TCM practitioner (acupuncture can be very helpful for chronic pain) or a pain specialist. Winter doesn’t have to be a “pain season”—small, consistent steps can keep aches in check.
This article references TCM views from Huangdi Neijing (Yellow Emperor's Internal Classic) and TCM External Medicine (4th Edition, China Press of Traditional Chinese Medicine). Clinical medicine views are from Pain Medicine (9th Edition, People's Medical Publishing House) and Clinical Orthopedics (3rd Edition, Elsevier Press).