Winter is coming and so is the pain…

Cold temperatures are rough on everyone, but if you live with fibromyalgia, you already know that winter can feel like a full-on assault on your body.

Fibro flare-ups often worsen in colder months. The pain becomes heavier, joints stiffer, muscles tighter. You go from managing discomfort to bracing for survival.

Why Winter Makes Chronic Pain Worse

There are a few reasons why pain tends to spike in winter:

• Less movement: When it’s cold, we move less. That leads to physical deconditioning, which contributes to increased pain.
• Joint stiffness: For those with fibromyalgia or arthritis (and many people have both), the cold causes joints to tighten up and become more painful.
• Temperature sensitivity: People with fibromyalgia often have an abnormally high number of sensory nerves, especially in the circulatory system. Cold weather can trigger nerve pain, skin hypersensitivity, and even cause muscles to spasm.
• Harder to warm up: Once we get cold, it can be almost impossible to warm back up. The chill gets deep into the bones and lingers for hours or even days.
• Worsening nerve damage: Cold weather slows down nerve conduction, which can make existing nerve issues even more noticeable or painful.

And that’s not even counting low mood, fatigue, and vitamin D deficiency — all common in winter and all factors that can intensify chronic pain.

For some, even small fluctuations in temperature can cause joint pain, migraines, foggy thinking, nausea, or leg and hip pain. When it’s too cold, we hurt. When it’s too hot, we melt. Our bodies become weather barometers — without the accuracy.

How to Cope with Winter Flare-Ups

Here are a few tried-and-true ways to stay warmer, looser, and more comfortable through the colder months.

1. Keep Moving (Gently)

Movement is one of the best ways to keep pain from taking over. The trick is gentle, consistent movement that doesn’t overexert or exhaust you.

Try:

• Stretching, yoga, or tai chi
• Walking (even short walks indoors)
• Light resistance training using bands or machines
• Swimming in a heated pool
• Qigong or mobility exercises

Even small movements help keep muscles warm and joints flexible. But listen to your body; pushing too hard can make pain worse. Always pace yourself and check with a healthcare provider if needed.

2. Boost Your Vitamin D

Vitamin D plays a big role in mood, energy, and muscle health — all of which are crucial in managing chronic pain.

In winter, sunlight exposure drops, and so do our vitamin D levels. This can lead to more fatigue, more pain, and even worsen depression.

Ask your doctor about testing your vitamin D levels. Supplementing may help reduce stiffness, support immune health, and give you a small energy lift.

3. Dress Smart and Cozy

Wearing warm, layered clothing can help you avoid a flare-up before it starts. Think:

• Wool or thermal underwear
• Layered outfits you can adjust as needed
• Soft, breathable fabrics that don’t irritate the skin
• Warm bed linens and heated blankets

Dr. Teitelbaum suggests that proper warm clothing (especially wool) can sometimes be as effective for pain relief as medications.

Comfort isn’t just about style. It’s a survival tool.

4. Skip the Nightcaps (Try Tea Instead)

While a glass of wine or whiskey may feel warming at first, alcohol lowers your core temperature by dilating your blood vessels. You might feel warm, but your body is actually losing heat.

Instead, sip on herbal tea. Chamomile, ginger, peppermint, or turmeric teas can help soothe inflammation, calm your nerves, and warm you from the inside out.

Tea really is a hug in a mug.

5. Use Warmth Strategically

Keep your heat tools close. Some winter essentials:

• Electric heating pads or blankets
• Hot water bottles
• Microwaveable rice or flaxseed bags
• Heated gloves or socks
• Warm baths with Epsom salts

Apply heat to tense areas to relieve spasms and pain. Warm baths can also help relax your whole body and ease anxiety.

6. Rest, but Don’t Stay Still All Day

Inactivity leads to stiffness, which leads to pain, but overdoing it leads to crashes.
Balance is key. Rest when needed, but try to break up long periods of stillness with small movements or stretches.

Even walking slowly around your home or doing a few light stretches while watching TV can make a difference.

7. Mind Your Mood

Winter doesn’t just affect your body, it can affect your mind too. Less sunlight, more isolation, and constant pain can trigger seasonal depression, anxiety, or grief for the life you used to have.

Give yourself grace. Talk to someone. Journal. Practice gratitude, even if it’s tiny things like a warm drink or a soft blanket.

You don’t have to be okay every day, but you deserve support every day.

Winter with Fibromyalgia Is No Joke

You’re not being dramatic for dreading the cold. You’re not lazy for needing rest.
Winter is hard when your body already feels like it’s fighting itself. But there are ways to soften the blow, ease the pain, and create more comfort through the season.

So be kind to your body.
Bundle up. Move gently. Rest often.
And don’t forget to drink your tea.