How to Relieve Pain—and Stay Pain Free—During Cold Weather
Chinese Grandmother Wisdom for Protecting Qi in Winter
When cold weather arrives, many people notice their back pain returning—or worsening. This is not a coincidence.
In Chinese medicine, there is a well-known principle: “Cold causes contraction; contraction causes pain.” (寒则凝，凝则痛）
Cold constricts the body, slows circulation, stiffens muscles, and obstructs the smooth flow of qi and blood. When flow is blocked, pain appears. When flow is restored, pain eases.
Science echoes this understanding. In cold conditions, deep spinal and postural muscles reflexively tighten to preserve heat. This protective contraction reduces blood flow, increases stiffness, and can aggravate sensitive tissues—especially in the lower back, hips, and neck.
The remedy lies in warming, nourishing, and gentle movement, rather than forceful stretching or pushing through discomfort.
Simple, Powerful Winter Practices
1. Keep the whole body warm—especially the core
Pay special attention to the head, lower back, dantian (abdomen), hips, and feet—day and night. If you’ve had back pain before, wearing long wool leggings or pants that fully cover the lower back and abdomen can be remarkably effective in preventing flare-ups.
Personal note: After my bike accident in the winter of 2014, my mother suggested Mongolian wool pants. The relief was almost immediate—not a cure, but enough to make the pain tolerable and support healing. I still wear them in cold weather today.
2. Keep moving—while staying warm
Too much inactivity plus cold increases stiffness. Gentle walking, slow Tai Chi and Qigong, or simple weight shifting help restore circulation without strain.
3. Warm the inside
Ginger tea with honey to taste warms the body, supports digestion, and encourages the smooth flow of qi.
4. Sleep more
Winter is the season of conservation. Longer, deeper sleep helps replenish energy and supports healing. Naps are encouraged.
5. Cultivate a tranquil mindset
Remind yourself: the body knows how to heal. Healing happens faster in a calm, nurturing internal environment.
This February, our weekly online Tai Chi for Spine classes will focus on warming, stabilizing, and restoring trust in movement to relieve pain now and stay pain free through winter and beyond.
© Master Yang Yang, PhD, February 3, 2026
