Working from home and the cold weather can worsen your back pain!? A comprehensive guide to back care in December

As we enter December, we've seen a significant increase in inquiries about "my lower back feels heavy," "it hurts when I wake up in the morning," and "it's hard to sit while working from home." Back pain tends to worsen in winter, when the cold weather causes muscles to stiffen and blood flow to decrease. This, combined with the "sustained posture for long periods of time" that is characteristic of working from home, further increases the strain on the lower back.

In this article, a chiropractor explains the reasons why lower back pain increases in winter and provides a comprehensive summary of back care tips you should definitely take in December. This article is perfect for desk workers and those who are concerned about lower back stiffness in the mornings.

Why is back pain more likely to worsen in December?

1. Cold weather makes your muscles stiff
When the temperature drops, muscles and joints become cold and stiff, and blood flow decreases. The lower back is particularly rich in large muscles, and when they get cold, they become sluggish, leading to morning pain and fatigue.

2. Working from home means sitting for long periods of time
Chairs and tables at home are often not at the right height for working, which can lead to hunched or slumped posture, which can cause fatigue in the muscles supporting the lower back and lead to accumulated strain.

3. Decreased physical activity
In winter, we have fewer opportunities to go outside and tend to lack exercise. When the buttock muscles and iliopsoas muscles weaken, the pelvis tends to tilt backward, which can lead to lower back pain.

4. Coldness and autonomic nervous system disorders
When the autonomic nervous system is disrupted by temperature changes or stress, it becomes difficult to control blood flow and muscle tension, making you more susceptible to pain.

Top 3 causes of back pain while working from home

① The height of the chair and desk are not the same
・The monitor is low and your face is forward
・The chair is too high and the soles of your feet are floating
・The keyboard is too far away and my shoulders hunch
This poor posture puts increased strain on your lower back.

② Forward sliding + hunched posture
The pelvis tilts backward, stretching and stiffening the inner abdominal muscles (iliopsoas muscles), making it easier for the lower back to curve. This is the main cause of pain when sitting for long periods of time.

3. Habits such as crossing your legs or sitting sideways
This can cause pelvic twisting and muscle imbalance, leading to pain in only one side of the lower back.

4 back care tips you should definitely try in December

(1) Warm and loosen the iliopsoas muscle, the root cause of lower back pain

The iliopsoas muscle is a deep muscle that connects the lumbar vertebrae to the hip joint, and is the area that is most likely to stiffen when it's cold or when you're sitting for long periods of time. Simply warming the area around your stomach with a hot water bottle or heating pad can help ease the weight in your lower back.

(2) Pelvic lift exercises you can do at your desk

While sitting in a chair, slowly tilt your pelvis forward and then back down 10 times. The key is to gently engage your abdominal muscles without arching your lower back too much. This improves blood flow to the lower back and helps you sit with less fatigue.

(3) Ideal sitting position for working from home

・Sit on your sitting bones (imagine pushing your buttocks against the floor)
- Place the monitor close to eye level
-Knees at 90 degrees, soles of feet firmly on the floor
- Lightly support your lower back with a cushion
Just being conscious of this will significantly reduce the strain on your lower back.

(4) Measures to prevent cold in the bath and before going to bed

The key to relieving lower back pain in winter is to "improve coldness."
- Soak in a 40°C bath for 10 to 15 minutes
・Warm up with belly warmers and leg warmers before going to bed
・Before getting into bed, gently rub your stomach and lower back with your hands.
Small daily warm-up activities such as these are effective.

Chiropractic treatment for winter back pain

In chiropractic treatment, we thoroughly loosen stiff muscles and adjust the movement of the lower back, back, and pelvis. In particular, in winter, when muscles are cold and deep tension tends to be strong, it is important to thoroughly loosen the deep muscles (iliopsoas, buttocks, and spine) that are difficult to care for yourself.

Furthermore, correcting pelvic misalignment makes sitting more comfortable, stabilizing your posture while working from home and reducing lower back fatigue. We have received many comments such as, "My morning stiffness has gone away," and "I can now sit for long periods of time."

For these people, back care in December is especially important

• Teleworking and desk work mean long sitting times
• I have poor circulation and my lower back and legs get cold easily.
• Have experienced a sudden backache
• My back hurts when I wake up in the morning
• People in their 40s to 60s who exercise less

Summary: Early care is key to winter back pain

December is a time when back pain is common due to the combination of cold weather and working from home. Simply warming your lower back, correcting your sitting posture, and incorporating some light exercises can make a big difference to your body.

If you have stiffness that cannot be relieved by self-care, or if you experience back pain every year when the weather gets colder, please contact us as soon as possible. We will use chiropractic treatment to adjust your back from deep within and support you so that you can move easily even in winter.