As the temperature drops, many people find their old aches flaring up—back pain, joint stiffness, or even migraine attacks become more frequent.
For those living with chronic pain, winter feels like a tough test. You may wonder why cold weather worsens pain. Let me explain this from both Traditional Chinese Medicine (TCM) and clinical medicine perspectives, and share simple relief tips.
From the TCM perspective, the key lies in "cold qi" and "stagnant qi and blood". TCM holds that "pain arises from stagnation". Our body’s qi and blood are like flowing water. In winter, cold qi prevails.
When it invades the body, it contracts muscles, tendons and blood vessels, just like water freezing into ice and flowing slowly. For people with old injuries or chronic pain, their meridians are already not smooth.
Cold qi makes the stagnation worse, leading to obvious pain. For example, those with arthritis often feel joint stiffness in winter—that’s cold qi blocking the meridians around the joints.
Clinical medicine gives a straightforward explanation. Cold temperatures cause blood vessels to constrict. This reduces blood flow to extremities and joints.
For patients with arthritis, reduced blood supply means less nutrients and oxygen for joint tissues, and metabolic waste accumulates, triggering pain. Besides, cold can increase the sensitivity of pain - sensing nerves.
A slight stimulus that’s bearable in summer can cause sharp pain in winter. Studies also show that cold weather may induce muscle spasms, which worsens back and neck pain.
I recommend three easy ways to relieve pain:
Keep key parts warm. Focus on protecting knees, elbows, lower back and neck. Wearing thermal knee pads and scarves can prevent cold qi from invading.
TCM emphasizes "protecting yang qi", and these parts are where meridians converge. Clinical medicine also confirms that keeping joints warm can prevent blood vessel constriction and reduce pain triggers.
Stimulate acupoints for relief. You don’t need acupuncture needles. Pressing specific acupoints works. For joint pain, press Zusanli (4 fingers below the knee cap) and Yanglingquan (on the outer side of the knee).
For back pain, press Weizhong (behind the knee crease). Press each point for 3 minutes, twice a day. It can promote qi and blood circulation, which is consistent with clinical medicine’s idea of improving local blood flow.
Mild exercise to dispel cold. Do slow movements like tai chi or brisk walking for 15 - 20 minutes at noon when it’s warm. TCM says "movement generates yang qi" to drive away cold qi. Clinically, moderate exercise can relax muscles, prevent spasms and improve pain tolerance. Avoid strenuous exercise to prevent injury.
If pain lasts more than a week or affects daily life, seek medical help promptly. Don’t let winter pain limit your life.
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).