6 proven ways to relieve chronic pain in fall weather

More than 20% of U.S. adults live with chronic pain. If you’re one of them, you might notice that your pain levels change with the weather.

Why? Because shifts in barometric pressure, cooler temperatures and increased time indoors can all affect how you feel. Fortunately, there's a lot you can do to adjust as the seasons change.

Understanding chronic pain

Chronic pain is different from the pain you feel when you get injured. Acute pain, like when you stub your toe, serves as your body’s warning system that something isn't right. But chronic pain continues long after the original injury heals — sometimes for months or years.

Abbas Asgerally, MD, a pain medicine specialist at PeaceHealth in Vancouver, Washington, explains it as a cycle: “Pain can lead to decreased function and activity, which can lead to worsened pain.”

Breaking this cycle is key to managing chronic pain effectively. Each person responds differently, but experts like Dr. Asgerally recommend a combination of lifestyle changes, physical and mental health treatments, and pain medication to help patients find relief.

How fall weather affects pain

Many people with chronic pain notice their symptoms change with the weather. Scientists who've studied the issue have a few theories as to why:

• Barometric pressure changes can cause tissue to swell, potentially increasing pressure on joints and nerves.
• Cooler temperatures may cause stiffer muscles and joints, especially in the morning.
• Less sunlight can affect mood and sleep patterns, which both influence how you experience pain.
• Increased indoor time during rainy weather can lead to less physical activity, which can worsen pain over time.

6 proven ways to manage chronic pain

As autumn settles in, here are six research-backed ways to help manage your pain.

1. Stay active (even when it hurts)

This might seem counterintuitive, but staying active is one of the most effective ways to manage chronic pain. Exercise keeps your body strong and can lower your pain over time.

As with any new physical activity, it's a good idea to talk with your doctor or care team about what's safe for your specific condition. Aim to start small and build gradually:

• Take a 5-minute walk after meals.
• Try gentle swimming, which is easy on joints.
• Consider chair exercises if your mobility is limited.
• Track your activity in a journal to mark your progress.

2. Use heat and cold therapy

Different temperatures can offer natural pain relief:

• Heat helps relax muscles and increase blood flow. Try warm baths, heating pads or warm compresses for 15 to 20 minutes.
• Cold can reduce inflammation and numb pain. You can apply ice packs or cold compresses for 10 to 15 minutes at a time.

Experiment to see which works better for your type of pain, and consider alternating between the two.

3. Try to lower your stress

Stress and pain feed off each other. Managing stress can help break this cycle:

• Deep breathing: Take slow, deep breaths for 5 to 10 minutes a day.
• Meditation: Even 10 minutes can make pain less intense.
• Progressive muscle relaxation: Try to tense and release different muscle groups.
• Mindfulness: Focus on the present moment rather than getting anxious about pain.

4. Get quality sleep

Poor sleep makes pain worse, and pain can make it hard to stay asleep. Try these sleep habits for a restful night:

• Keep a consistent bedtime and wake time.
• Make your bedroom cool, dark and quiet.
• Avoid screens for an hour before bedtime.
• Consider gentle stretching or relaxation techniques before bed.

If pain consistently disrupts your sleep, let your doctor or care team know. They can help you find ways to manage it.

5. Prioritize positive self-talk

The way you think about pain affects how you experience it. Negative thoughts can make pain feel worse.

• Instead of: “This pain will never get better.” 
  Try: “I’m learning ways to manage my pain better.”
• Instead of: “I can’t do anything because of my pain.” 
  Try: “I can find ways to modify activities so I can still participate.”

Keeping a positive attitude doesn’t mean ignoring your pain. It allows you to find realistic hope and focus on what you can control.

6. Build your support network

Chronic pain can feel isolating, but you don’t have to manage it alone:

• Join a support group for people with your condition.
• Work with a pain management team that understands your needs.
• Consider counseling to build coping strategies.

When weather affects your pain

If you notice your pain increases when the weather changes, try these strategies.

Before weather changes:

• Check the long-range forecast and prepare for difficult days.
• Do gentle stretches or exercises.
• Use heat therapy as a preventive measure.

During weather changes:

• Wear layers to keep muscles and joints warm.
• Continue gentle movement even if you’re inside.
• Practice stress management techniques.

After weather changes:

• Review your pain journal entries for patterns in flare-ups
• Adjust your activities based on how you’re feeling.
• Celebrate small victories in managing your pain.

Next steps

As fall and winter take hold, remember that different pain management methods work for different people. What helps you one day may not help the next. The key is to keep trying different approaches and to work with your care team to feel better over time.