Why persistent Pain Gets Worse in Cold Weather

From "Big Panda and Tiny Dragon" by James Norbury

People living with pain often find that they hurt more in winter. My mother-in-law has moved somewhere warmer and dryer for this very reason. Why do we feel pain more when the temperature dips? There are a few reasons:

The first is down to biology

Cold weather causes blood vessels to constrict and reduced blood flow can make muscles and joints feel stiff and painful. Falling barometric pressure can cause joint tissues to expand, leading to increased sensitivity and pain, especially in conditions like arthritis. Colder temperatures can also heighten nerve sensitivity, amplifying our pain signals.

"Winter may be beautiful but bed is much better" Frog and Toad, Arnold Lobel

The second is due to our behaviour

Fear of hurting ourselves on slippery footpaths; feeling less confident in the dark; and not wanting to be outside in terrible weather leads to spending more time indoors. Less physical movement contributes to muscle weakness, stiffness and worsened pain. Movement is good for our joints but it also does marvellous things for our immune system. Exercise decreases the number of inflammation messengers (inflammatory cytokines) released, and increases the number of calming messengers (anti-inflammatory cytokines). Despite the weather, to keep onto of your pain I encourage you to get outside and walk every day.

The third is from reduced sunlight

When our skin is exposed to sunlight our vitamin D receptor cells convert cholesterol into vitamin D3. Vitamin D modulates our immune system and reduces inflammatory responses. Inflammation is a key driver of joint and muscle pain. When we have less sunlight and lower vitamin D levels our pain symptoms worsen.

Lower light can also contribute to the winter blues. Because pain is protective and is designed to keep us safe general unhappiness can contribute to a sensitised "unsafe" nervous system, pain can be generated in response.

We also need to talk about Festivities

With family gatherings, with many work places closing over the break, with parties and feasts can also come pain. These things may sound like fun but they come with work and financial stress; family conflict; a whole lot of people-ing; and even more eating and drinking. These all contribute to inflammation, which we know triggers pain. So my friend,

To keep on top of winter pain I encourage you to:

get out for a walk every day.

Eat well - lots of fruit and vegetables.

Supplement with vitamin D.

Downshift however you can, be that with meditation or prayer, with a  jigsaw or lego, whatever you can do to offset stress please make time for it.

Get a heating pad or a heated blanket, wear thermals, use adhesive body warmers, do whatever you need to, to stay warm.

Catch up with friends on your own terms, this might mean that you schedule meeting up with them one to one.

Don’t let winter and your pain stop you from living. We’re in the thick of London coldness and greyness right now and it is hard. I wish you luck riding through it

xx

P