As the leaves fall and temperatures dip, many New Yorkers start to feel more tension and stiffness in their backs. It’s not just in your head—colder weather can make muscles feel tighter and joints more achy, especially if you’re already sitting for long periods or walking less. The combination of chilly mornings, layered clothing that restricts movement, and a drop in physical activity can all contribute to an increase in back discomfort.
If you’ve found yourself wincing more as you bend over to pick something up, or stiffening up after long commutes or time indoors, you’re not alone. But the good news is: even gentle, consistent movement can offer meaningful comfort. In this blog, we’ll share simple stretches and supportive tips that can help you stay mobile and comfortable all November long—without needing to drastically change your routine.
Why Your Morning Routine Matters More in Colder Months
When the temperature drops, your body takes longer to warm up—and so does your spine. That’s why starting your day with gentle, intentional movement can make a real difference in how your back feels throughout the day. Simple stretches such as a seated spinal twist or child’s pose can encourage circulation and help your muscles and fascia feel more prepared for daily activity. If mornings feel especially stiff, take a few extra minutes before leaving the house to slowly warm your body—try movements that engage your hips, pelvis, and shoulders to support the spine more holistically. Pairing these stretches with heat (like a warm shower or heated towel) can also enhance tissue flexibility and reduce early tension. At Southwest Myofascial Release Clinic, we often guide clients on building realistic morning habits that protect the back and support ease throughout the day. Consistency is key—when done daily, even gentle routines can create lasting improvements in how your body moves and feels.
Why Cold Weather Affects Your Back
When temperatures drop, blood flow to your muscles and connective tissues can slow down. This may result in muscles feeling tighter or less pliable. If you’re already prone to back discomfort, this seasonal shift can make things feel worse.
In addition, people tend to move less in the fall and winter months. We stay indoors more, opt for the elevator instead of the stairs, and sit longer while bundled up in cozy layers. All of this contributes to stiffness. But the most overlooked factor is how posture changes in colder weather—many of us hunch our shoulders or tense up when it’s cold, which creates extra strain in the back.
1. Seated Forward Fold (Great for Lower Back Release)
This gentle stretch can be done on the floor or a sturdy chair and helps lengthen the spine and release tension in the lower back.
How to do it:
- Sit tall with your legs straight in front of you (or knees bent if seated on a chair).
- Inhale and reach your arms overhead.
- As you exhale, hinge at your hips and slowly fold forward.
- Let your hands rest on your shins, feet, or the floor.
- Hold for 20–30 seconds, breathing deeply.
Why it helps: It loosens tight hamstrings and gently decompresses the spine, especially helpful if you’ve been sitting for a long time.
2. Supine Twist (Perfect for Spinal Mobility)
This passive twist is a great way to gently increase flexibility and ease stiffness, particularly in the lower back and obliques.
How to do it:
- Lie on your back with both knees bent.
- Drop your knees to one side while keeping your shoulders flat on the ground.
- Stretch your arms out in a “T” position and turn your head in the opposite direction.
- Hold for 30 seconds and switch sides.
Why it helps: It encourages spinal mobility and relieves tension built up from staying in one position too long.
3. Knees-to-Chest Stretch (Soothing and Simple)
A relaxing movement to gently stretch the lower back and support circulation.
How to do it:
- Lie on your back and gently hug your knees into your chest.
- Rock side to side slowly for 20–30 seconds.
- You can do one knee at a time for a more targeted stretch.
Why it helps: This stretch promotes spinal relaxation and is easy enough to do in the morning, before bed, or anytime you feel stiff.
Bonus Tip: Pair Your Stretches With Myofascial Release
Stretching is powerful, but when combined with myofascial release techniques—such as gentle rolling or hands-on therapy—the benefits can go even deeper. Myofascial release targets the connective tissue that surrounds muscles, helping reduce restriction and improving overall mobility.
At Southwest Myofascial Release Clinic, many of our clients find that combining stretching with personalized, hands-on care helps them stay more active and flexible throughout the colder months.
Supportive Habits for November Mobility
Beyond stretching, there are a few other lifestyle tweaks that can make a big difference:
- Stay warm: Cold muscles are tighter muscles. Keep your back covered with layers, especially if you’re sitting for long periods or heading outdoors.
- Stay hydrated: Even when it’s not hot out, your muscles need hydration to stay pliable.
- Adjust your posture: Pay attention to how you’re sitting or standing, especially when bundled up in coats or scarves.
- Keep moving: Set gentle reminders to stand up and move every 30–45 minutes.
- Wear supportive shoes: If you’re walking on uneven or icy sidewalks, shoes with good arch support and traction are key.
Make November a Movement Month
Many people wait until discomfort becomes severe before doing something about it. But small changes made consistently can go a long way in preventing stiffness from becoming more limiting. You don’t need to commit to intense workouts—just a few minutes of targeted movement each day can help keep your back feeling more fluid and supported.
And remember, it’s not just about physical movement. Creating space for gentle care, breathing deeply, and making time to check in with how your body feels are all part of the process.
Book Your Free Discovery Visit
If your back feels stiffer than usual this season, or you’re unsure which stretches are right for you, a Free Discovery Visit at Southwest Myofascial Release Clinic is a great next step. We’ll talk through your concerns, goals, and routines—and help guide you toward natural, movement-based strategies tailored to your lifestyle.
Don’t let back discomfort become your new normal this winter. With the right support, you can move with more ease and confidence, no matter the season.
Reserve your Free Discovery Visit today and get personalized support for your back this fall and winter.