Staying Active During Winter: Safe Exercises for Back and Knee Pain
- Cherry Health Center
- 5 days ago
- 3 min read
When the temperatures drop, it’s way too easy to ditch your movement routine and curl up under a blanket until spring shows up again. But if you’re dealing with back pain or knee pain, staying active through winter is one of the best things you can do to reduce stiffness, improve mobility, and keep flare-ups from getting worse.
At Cherry Health Center, our team of medical doctors, physical therapists, and chiropractors sees this every year: winter hits, activity drops, and pain increases. The good news? You don’t have to push through intense workouts to protect your joints. Gentle, safe, consistent movement does more for your body than you might think.
Below are simple, winter-friendly exercises and tips to keep you moving — safely — even when it’s cold outside.
Why Winter Makes Pain Worse
Before jumping into exercises, it helps to understand why back and knee pain often feels more intense in cold weather.
Common winter triggers include:
Stiff joints from reduced activity
Tight muscles caused by colder temperatures
Inflammation changes triggered by weather shifts
Slips and falls from snow and ice
Poor posture during long periods indoors
Staying active helps combat all of these — especially when you choose exercises that are easy on the body.
Safe Winter Exercises for Back Pain
1. Pelvic Tilts (Low-Impact Core Strengthening)
Pelvic tilts gently wake up your core muscles, which are essential for supporting your spine.
How to do them:
Lie on your back with knees bent.
Flatten your lower back against the floor by tightening your stomach muscles.
Hold for 5 seconds, then release.
Repeat 10–15 times.
2. Cat-Cow Stretch (Improves Flexibility)
This movement relieves stiffness and increases mobility in the spine.
Begin on your hands and knees.
Arch your back upward (cat).
Slowly drop your belly and lift your head (cow).
Alternate for 10–15 reps.
3. Seated Forward Bend (Loosens Tight Hamstrings)
Tight hamstrings can worsen lower back pain, especially during winter inactivity.
Sit on the floor with legs straight.
Lean forward gently and reach toward your feet.
Hold for 15–20 seconds.
Repeat 2–3 times.
Safe Winter Exercises for Knee Pain
1. Straight Leg Raises (Strengthens the Quadriceps)
Your quad muscles help stabilize the knee joint, which is critical in cold weather.
How to do them:
Lie on your back with one leg straight and the other bent.
Tighten the thigh of the straight leg.
Lift it 6–12 inches and hold for 3 seconds.
Repeat 10–15 times per leg.
2. Wall Sits (Builds Endurance Without Stressing the Knee)
Keep it shallow and comfortable — no need to sink low.
Lean against a wall and slide down slightly.
Hold for 10–20 seconds.
Rest and repeat up to 5 times.
3. Step-Ups (Improves Stability and Balance)
Use a small step or sturdy platform.
Step up with one foot, then the other.
Step back down in reverse order.
Repeat 10–12 times per leg.
Indoor Activities That Keep You Moving (and Warm!)
If structured exercises aren’t your style, here are easy ways to stay active without braving the cold:
Indoor walking at a mall or large store
Gentle yoga or stretching routines
Stationary cycling
Home balance training (holding a chair for support)
Light resistance band workouts
Even 10 minutes of movement can make a noticeable difference in pain levels and joint mobility.
What to Avoid if You Have Back or Knee Pain
Winter makes certain movements riskier, especially on slick or icy surfaces.
Try to avoid:
Sudden twisting motions
Running on icy sidewalks
High-impact cardio sessions when joints feel stiff
Shoveling heavy snow without proper form
Sitting for long periods without stretching
Listening to your body is key — pain is a signal worth paying attention to.
When to Seek Professional Care
If your pain is persistent, worsening, or accompanied by numbness, tingling, or weakness, that’s the time to reach out for help. Cherry Health Center offers an integrated approach with chiropractic therapy, physical therapy, spinal decompression, knee decompression therapy, and medical evaluations — all under one roof.
Our team works together to relieve pain, restore movement, and help you enjoy an active, comfortable winter.
Stay Active, Stay Warm, Stay Well
You don’t have to wait for spring to start feeling better. Gentle, consistent movement can help you manage back pain and knee pain all winter long.
If you’re ready for a personalized treatment plan or want help easing your pain this season, the team at Cherry Health Center is here to support you. Let’s get you moving comfortably again.
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