How to Enjoy Winter With Chronic Pain
Winter can be a particularly challenging season for individuals dealing with chronic pain. For starters, the cold weather and atmospheric pressure changes can increase the severity of pain. Additionally, the lack of sunlight can take a toll on your emotional health, which in turn can also exacerbate pain levels. The physical limitations of chronic pain can also make it more challenging to enjoy the pleasant parts of winter, like the gorgeous scenery and fun winter activities.
But winter does not have to be something to dread for those suffering from chronic pain. By having the right mindset and taking proactive measures, it’s possible to embrace the winter season and find joy despite chronic pain.
Why is chronic pain worse in winter?
Before we discover how to navigate the winter more comfortably, let’s briefly recap why winter is more difficult for chronic pain sufferers in the first place.
Technically, everyone’s body is impacted by cold temperatures. Joints tend to stiffen up in the cold due to thickening fluids. Barometric pressure also drops when it turns cold, causing tissues in the body to expand and press against joints. And most people tend to be less active in winter, potentially causing minor reductions in muscle mass and flexibility.
For those without chronic pain, these phenomena usually don’t have much noticeable impact. But for those already suffering from existing chronic pain, it can make things that much worse.
Enjoying winter with chronic pain
While chronic pain may pose limitations during the winter, finding a way to enjoy the season is essential for mental wellbeing. Engaging in activities that bring happiness can serve as a distraction and contribute to an overall sense of relief, even amidst physical discomfort.
Indoor activities
The winter season certainly has no shortage of days best spent indoors. But what’s cozier on a winter day than snuggling up inside your home (preferably with a nice view of the beautiful snowy world outside) and enjoying a favorite activity?
Reading, painting, cooking, doing puzzles, and playing board games are just a few of the many enjoyable ways to pass the time. The long winter season could also be a perfect opportunity to learn a brand-new skill, perhaps one that you have wanted to learn for a long time!
Either way, exploring indoor activities is a great way to focus your mind on something other than your pain while staying out of the harsh winter elements. Crackling fire preferred, but not mandatory.
Social interaction
There is one surefire way to further improve on the activities mentioned above – enjoy them with a friend! Interacting with others fosters a sense of connection and belonging, which can contribute to mental and emotional well-being, reducing the risk of conditions like anxiety and depression.
Social interactions also stimulate brain function, keeping your mind active and potentially lowering the risk of cognitive decline.
Additionally, socializing also has benefits for your physical health, as social engagement has been linked to lower blood pressure and a strengthened immune system.
So don’t get caught passing the time along all winter. Get your friends and family in on the fun!
Gentle exercises
There are few better at-home remedies for pain than getting some exercise. It gets the blood flowing which promotes healing, it strengthens muscles and loosens up joints, and it works wonders for your emotional wellbeing. And exercise is always in season, even in winter!
But when you have chronic pain, it’s still best to start slow and remember your limits. Opt for low-impact exercises such as gentle yoga, tai chi, stretching routines, or lightweight strength training to keep your body moving without putting excessive strain on joints.
Nature appreciation
Winter isn’t all blizzards and sub-zero temperatures. Take the opportunity to get outside when the conditions are warmer and calmer. After all, one of the most breathtaking sights in nature is a snowy, still winter landscape.
Enjoy the winter scenery through gentle activities like bird-watching or leisurely walks in the park (or through the woods if you’re up for it). Not only does this allow for some good physical activity, but studies have shown that spending time in nature is also beneficial for your mental and emotional wellbeing.
Just remember to dress warmly, bring some water, and listen to your body’s cues to avoid overexertion.
Precautions and safety tips
As you prepare to dive into a winter full of fun and festive activities, remember to play it safe and take basic steps to make sure you stay healthy and comfortable.
Layer clothing
If your adventures take you outside, always remember to dress for the weather. If you don’t, your body can quickly become chilled when exposed to the elements. This could cause a pain flareup that will end your day outdoors pretty quickly.
A simple and effective way to keep your body nice and toasty is the age-old strategy of wearing multiple layers. More layers will help hold in more of your body heat, keeping you warmer, longer. Your extremities, like your hands and feet, are the first to lose heat when it’s cold, so make sure to wear warm gloves and socks, and consider using hand warmers.
And don’t hesitate to overdo it a bit. If you get a little too warm, you can always remove a layer. But if you underdress, you’ll be out of luck.
Respect the elements
There is a point where even thoroughly layering your clothing will not be enough to keep you safe and warm outside. Always check the current weather as well as the hourly forecast before going out, paying particular attention to wind chill. Wind draws heat from the body, driving down your body temperature much faster than normal. If it is just too cold, or looks like it might become too cold, try again another day.
If the weather is nice and you do end up outside, step carefully and watch for ice so you don’t slip and injure yourself.
Stay hydrated
Proper hydration is crucial for managing chronic pain year-round, regardless of weather conditions. It keeps your spinal discs strong and hydrated and many of your other bodily tissues soft, flexible, and well lubricated.
In winter specifically, you should continue to drink plenty of water, but consider working in more warm beverages like herbal teas. Not only will they help you stay hydrated, but they can help warm your body at the same time, keeping the chills away. A word of advice though, consider limiting caffeinated beverages like coffee. Caffeine is a diuretic, which means it makes you urinate more frequently. While it would take a lot of caffeine to completely dehydrate you, it could still limit the benefits of proper hydration.
Listen to your body
As exciting as all of this sounds, don’t forget to remember your limits. While joy and contentment are good for both body and mind, you don’t want to overexert yourself and make things worse. Even something simple like sitting for too long in one position while doing a puzzle can take its toll.
If at any point you feel tired, stressed, achy, or in any other way uncomfortable, take a break.
Rise above chronic pain this winter
Winter and cold weather should not be a cause of dread for those with chronic pain. By acknowledging the challenges, adopting a positive mindset, and implementing practical tips, individuals can navigate the cold winter months with a greater sense of joy and relief.
Remember, taking care of both your physical and mental well-being is key to making the most of this season, pain notwithstanding.
The contents of this article are intended for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a physician or other qualified healthcare provider before engaging in any action or decision-making based on the content of this article. Never disregard or delay seeking professional medical advice or treatment because of the content of this article or any other content on the Twin Cities Pain Clinic website. Reliance on any information conveyed on the Twin Cities Pain Clinic website without direct consultation with a healthcare professional is solely at your own risk.
