Orthopaedic doctor shares tips to keep your knees, hips and back happy during winter, prevent joint pain

Cold weather can worsen stiffness and joint pain; experts recommend warmth, stretching, and sunlight to ease discomfort. (Image: Pexels)

Winter is notorious for bringing along various health issues, and joint pain is one of them.  Many a time, that knee injury you thought had healed flares up, your fingers feel stiff, and getting out of bed can feel like a challenge.

If you feel your joints creaking more in the cold, you’re not imagining it, says Dr Vivek Mahajan, orthopaedic surgeon and Senior Consultant at the Indian Spinal Injuries Centre. "With lower temperatures and falling barometric pressure, the tissues around our joints can swell slightly, increasing pressure and discomfort. Our bodies also redirect blood from extremities to vital organs, which leaves joints feeling stiff", Dr Mahajan adds.

Winter aches are common, but they don’t have to rule your season. Dr Mahajan believes in prevention. By making small, regular changes, you can keep your bones and joints in good shape all winter long.

Also Read: Orthopaedician suggests 5 winter superfoods to keep your bones strong and joints pain free

Dr Mahajan suggests 5 winter bone & joint care tips:

Don’t stop moving: “It’s tempting to stay put when it’s cold and stiff, but resting too much worsens joint pain", says Dr Mahajan, " Gentle movement lubricates joints and strengthens surrounding muscles.

• Morning stretching: Flex and point ankles, wrists, and knees before leaving bed.
• Yoga: Just 15–20 minutes can loosen muscles and get blood flowing.
• Indoor walking: Walk around your flat, use the stairs, or pace while on the phone.

Use strategic warmth: Layers are better than a single thick sweater for keeping heat in. Warmth helps relax muscles and reduces stress on joints.

• Dress in layers before heading out.
• Apply heat pads to sore knees or back for 10–15 minutes before activity.
• Take a warm bath at the end of the day to soothe muscles.

Get out in the sun: Winter means less sun, which can lower vitamin D and affect bone health. Low vitamin D may increase joint pain and even affect mood.

• Aim for 15–20 minutes of midday sun on face and arms when possible.
• Check your vitamin D levels with a doctor; supplements may be needed.

Make hydration a priority: Joints rely on water to stay spongy and flexible. Less fluid intake in winter can make them stiff and sore.

Drink warm water, herbal teas, or clear soups if cold water isn’t appealing.

Also Read: Do these 8 things to avoid Vitamin D deficiency in winter

Correct your posture: The sofa and blanket may be cosy, but poor posture strains the spine, neck, and hips.

• Set up a proper workspace with a supportive chair and eye-level monitor.
• Use a “posture alarm” to stretch and walk every 30–40 minutes.
• Sharp pain is not normal, see a specialist if it persists.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.