Many people with chronic pain notice that their symptoms become more intense as temperatures drop. Couple that with the stress that’s common during the holiday season, and the result can be a noticeable spike in pain symptoms that feels hard to control.
With conditions like arthritis, neuropathy, or past injuries, these subtle shifts can significantly impact daily comfort, but a few proactive strategies can help you stay on top of the pain and maintain mobility.
Eric Fanaee, MD, and our team understand the complexities that weather changes and holiday stress can bring about during this time of year, and we specialize in pain management. Here’s what you need to know about the links between weather changes, stress, and chronic pain — and how to start managing it more effectively.
Cold weather can make your muscles, tendons, and ligaments tighten, which reduces flexibility and increases discomfort, particularly if you’re dealing with chronic pain. Barometric pressure changes that are common during winter can also cause joint tissues to expand slightly, leading to increased stiffness or achiness.
Stress impacts chronic pain in a slightly different way. It triggers the release of cortisol and adrenaline, which can heighten pain sensitivity and increase inflammation. Emotional tension can also cause muscle tightening — especially in your neck, shoulders, and back — worsening chronic pain patterns.
Along with your routine care, here are a few things that can help keep winter pain at bay.
Staying warm helps limit the effects of cold weather. Start by keeping your home at a comfortable temperature; layer your clothing to keep your muscles warm and to make it easier to maintain a comfortable body temperature.
Warm up gently before physical activity, even simple household tasks. If you notice that you’re feeling particularly tight, try taking a warm shower to relax your muscles, tendons, and ligaments. Warmth improves blood flow and reduces stiffness, which helps make daily movements easier.
When the weather is cold or you're stressed, it’s natural to want to rest more — but inactivity can make pain worse. Light activity helps lubricate joints and release tension. We might recommend gentle, winter-friendly activities like:
Remember to talk to your healthcare team before starting a new exercise routine. Movement truly is medicine for chronic pain, and Dr. Fanaee can recommend activities that are a good fit for your needs.
Because emotional stress has a direct effect on pain, taking a proactive approach to stress management can make a noticeable difference in your symptoms. Try practicing mindfulness, meditation, or deep breathing exercises to reduce stress.
Set realistic expectations for holiday tasks, and remember to ask for help rather than overextending yourself. Emotional balance supports physical comfort, so take breaks in overstimulating environments and don’t be afraid to say no if you need to rest.
Holiday food, late nights, and travel can disrupt routines, which can worsen pain. Prioritizing sleep and balanced meals helps regulate inflammation and improves your pain threshold, and small habits can make a noticeable difference.
Do your best to keep a regular sleep schedule. Stay hydrated throughout the day, and limit alcohol and excess sugar. Focus on eating protein-rich meals, and include a variety of fruits and vegetables in your diet.
If winter- or holiday-related pain is interfering with your ability to work, exercise, sleep, or enjoy activities, it may be time to explore professional treatment options. Dr. Fanaee and our team offer comprehensive chronic pain care, including:
We take the time to understand your symptoms and your goals, and we create a tailored treatment plan for you. We take a whole-person approach, helping you manage pain physically and emotionally so you can move through winter and the holidays with more ease and less discomfort.
Whether you're experiencing a flare or need long-term support, we're here to help you regain comfort, mobility, and quality of life no matter the season. Call Eric Fanaee, MD, at 631-265-2020 today to book an appointment in Bellmore, Smithtown, and West Islip, New York.
