Why Your Back Hurts More in Autumn and How to Fix It Before It Gets Worse

When the weather turns colder, the days get shorter, and we start spending more time sitting indoors, many people notice an unwelcome familiar feeling — that dull ache or stiffness in the lower back.

At Chiltern Physiotherapy in Chorleywood, we often see a surge of patients every autumn who say the same thing:

“I didn’t do anything to hurt my back… it just started aching when the weather changed.”

So why does back pain seem to creep up as soon as the temperature drops? And more importantly, what can you do to stop it from getting worse as winter sets in?

Let’s unpack the science — and the simple, practical ways physiotherapy can help you move comfortably again.

1.) Why Your Back Feels Stiffer in Autumn

As the seasons change, so does your body. The colder weather, darker mornings, and less daylight can all influence how your muscles and joints feel.

Cold Weather = Stiffer Muscles and Joints

When temperatures fall, blood flow to muscles reduces slightly. This makes them less elastic and slower to warm up - especially first thing in the morning or after sitting for long periods. Tight muscles put more strain on your joints and spine, increasing stiffness and discomfort.

More Sitting, Less Moving

Autumn means fewer walks after work, less time outdoors, and more evenings curled up on the sofa. The more you sit, the more your hip flexors tighten, your glutes switch off, and your posture suffers - all of which increase the load on your lower back.

Stress and Fatigue

The return to busy routines after summer - kids back to school, darker commutes, and deadlines can also take a toll. Stress increases muscle tension and changes breathing patterns, both of which can contribute to back pain.

2.) Why “It Just Started Hurting” - Even Without an Injury

Most back pain isn’t caused by a single incident. Instead, it’s the result of accumulated strain.

Sitting at a desk all day, weak core muscles, and tight hips gradually overload the spine. When combined with less movement and colder weather, your body eventually says “enough is enough.”

Physiotherapists call this mechanical back pain - pain that develops because of how your body moves (or doesn’t). The good news? Mechanical back pain responds brilliantly to physiotherapy.

3.) The Pain–Stiffness Cycle

Once your back starts to hurt, it’s tempting to rest - but too much rest actually makes things worse. The spine thrives on movement. When you stop moving, muscles weaken, joints stiffen, and your nervous system becomes more sensitive to pain. Before long, even simple tasks like tying your shoes or getting out of the car can hurt.

Breaking this cycle early is key - and that’s where physiotherapy makes all the difference.

4.) How Physiotherapy Helps Back Pain

At Chiltern Physiotherapy, we take a personalised, evidence-based approach to help you recover. Every back is different, and so is every solution.

🧩 Step 1: Assessment and Diagnosis

Your physiotherapist will start with a detailed assessment to identify the root cause -posture, muscle weakness, or joint stiffness - rather than simply treating symptoms.

🤸 Step 2: Hands-On Treatment

We use manual therapy techniques such as joint mobilisation, soft tissue release, and gentle stretching to relieve stiffness and restore movement. Many patients feel immediate relief after the first session.

🏋️ Step 3: Strength and Stability

Once the pain settles, strengthening your deep core, glutes, and back muscles prevents future flare-ups. You’ll receive a simple, tailored home programme that fits easily into your day.

⚖️ Step 4: Lifestyle and Ergonomic Advice

We’ll guide you on desk setup, sleeping positions, and daily posture habits. Small changes make a big difference to long-term comfort.

5.) Common Mistakes That Delay Recovery

🚫 Waiting Too Long

If pain lasts more than a week or keeps returning, don’t wait - early treatment prevents a minor niggle becoming a chronic issue.

💊 Masking Pain with Medication

Painkillers only cover up the problem. Physiotherapy treats the underlying cause.

🧍‍♀️ Avoiding Movement

Gentle, guided movement is safe and essential for recovery. Fear of movement can prolong pain.

6.) How to Prevent Back Pain This Winter

• Move Every 30–45 Minutes: Stand, walk, or stretch briefly to keep joints lubricated.

• Check Your Posture: Keep shoulders relaxed and feet flat.

• Strengthen Core and Glutes: Bridges, bird-dogs, and planks build support muscles.

• Get Outside: Even short walks improve circulation and mood.

• Sleep Well: A supportive mattress reduces overnight strain.

(Tip: If you’re not sure which exercises are safe for your back, we can show you during your appointment.)

7.) When to See a Physiotherapist

Book an appointment if you notice:

• Pain lasting longer than a week

• Morning stiffness that takes ages to ease

• Discomfort returning every few months

• Pain spreading into the buttock or thigh

• Difficulty bending, twisting, or lifting

  
  

The earlier you act, the quicker and easier recovery will be.

8.) What Our Patients Say

“I’d been getting a stiff lower back every winter for years. Within a few sessions at Chiltern Physiotherapy, I was moving better than I had in months. The exercises have kept it away ever since!” Sarah, Chorleywood

“After working from home, my back was in bits. The team at Chiltern Physio helped me get pain-free and back to tennis again.” Mark, Rickmansworth

9.) Takeaway: Don’t Wait for It to Get Worse

Back pain in autumn isn’t something you have to live with. It’s your body’s way of saying something needs attention - and physiotherapy can help you fix it before it becomes a bigger problem.

At Chiltern Physiotherapy in Chorleywood, our experienced team helps you stay mobile, strong, and pain-free all year round.

✅ Book Your Appointment Today

If your back feels stiff, sore, or achy as the weather turns colder, don’t wait for it to get worse 👉 Book your appointment now or call us on 01923 283845.

Let’s get you moving comfortably again - before winter sets in.