Why Your Body Feels Older in Winter (And It’s Not Just the Cold)
- Taylor Austin
- Jan 8
- 3 min read
If your body feels stiffer, slower or more achy in winter, you’re not imagining it and it’s not because you suddenly “got older” over the holidays. It’s also not just the cold. What actually changes in winter is how we move.
Winter quietly shrinks your movement
As the weather changes, so do our habits:
We walk less and sit more
Our steps get shorter, we rotate less through our hips and upper back, our arms swing less (hello bulky jackets and hands in pockets)
None of these things are a problem on their own. The issue is that joints love variety and winter tends to take that variety away. Over time, certain movements quietly disappear and your body starts borrowing motion from places that aren’t meant to do the extra work.
With decreased spinal rotation (especially from the upper back and ribs) it can lead to upper back stiffness and the neck and shoulders are left feeling tight.
With decreased hip rotation knees and the lower back end up taking up more of the load which can lead to low back pain and stiffness.
With decreased ankle motion (from fewer steps and stiffer footwear) our hips, feet, knees and back can sometimes feel "off".
This is why people often feel fine at rest, but notice stiffness when:
Getting back into gym routines
Skiing or snowboarding on weekends
Standing up after long workdays
Winter doesn’t usually cause injuries but it exposes capacity gaps.
If your joints haven’t been moving through their full ranges during the week, asking them to perform suddenly (at the gym, on the slopes or during a long day on your feet) can feel like a shock to the system.
The solution isn’t harder workouts or stretching everything aggressively. It’s restoring lost joint motion and reintroducing movement variety.
Simple ways to give your joints more mobility through the winter months.
Spinal Twists (Laying or Seated)
Lie on your back and bring one knee into your chest, then gently guide it across your body while keeping your shoulders relaxed on the floor. As you breathe deeply into your rib cage, imagine each inhale creating space between your vertebrae, and each exhale allowing you to soften deeper into the twist. Feel the spine lengthen first, then rotate one segment at a time from the base upward.
Sit tall with your feet grounded and spine stacked, growing long through the crown of your head. Inhale deeply into your ribs to create length through the spine, then exhale as you slowly rotate from your core, turning one vertebra at a time. Keep your breath wide and expansive through the rib cage, feeling the spine lengthen before it twists for a controlled, nourishing rotation.
Hip Opener (Pigeon or Standing Figure-4 Stretch)
From a kneeling position, bring one knee forward and extend the opposite leg back, allowing your hips to settle evenly. As you inhale, breathe wide into your rib cage and feel the spine gently lengthen; as you exhale, soften into the hips while maintaining that length. Imagine space being created through each vertebra as your nervous system relaxes and the stretch deepens.
Stand tall and cross one ankle over the opposite thigh, sitting the hips back as if into a chair. Take slow, expansive breaths into the ribs, growing taller through the spine with each inhale and feeling grounded through the standing leg on each exhale. Maintain length through the vertebrae as the hips open, keeping the movement steady and supported rather than forced.
Ankle Mobility (even when you are laying on the couch)
While lying comfortably on the couch, extend one leg or rest it supported by a pillow. Slowly move the ankle through gentle circles, pointing and flexing, and side-to-side motions. Keep your breathing slow and full, letting each breath help release tension as the ankle moves through its available range. Focus on smooth, controlled motion, imagining space being created through the ankle joint with each repetition to support circulation and mobility.
You don’t need a full routine overhaul. Small inputs go a long way:
Walk with intention: let your arms swing, take slightly longer steps
Add gentle rotation through your ankles when you have your feet up on the couch
Change positions often: sitting less rigidly and moving more frequently matters more than “perfect posture”
Where chiropractic fits in
Chiropractic care can reduce back pain, relieve neck stiffness and give your body the reset it feels it may need in these colder months.
When joints move better:
Posture improves naturally
Muscles don’t have to work overtime
Your body handles workouts, sports and daily life with more ease
Winter doesn’t have to mean stiffness, setbacks or feeling fragile. With the right movement inputs, it can be a season of maintenance, resilience and steady momentum.
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