Facet Joint Syndrome in Cold Weather: Why November Is the Month People Feel It Most

Introduction

If you live in Alberta or anywhere with real winters, you may notice a pattern: once November arrives, your back feels stiffer, sorer, and more uncomfortable — especially first thing in the morning. For many patients who visit Unpain Clinic, the culprit is facet joint syndrome.
Facet joints are the small joints between each vertebra that allow your spine to move, bend, and rotate. When irritated, inflamed, or overloaded, they can produce sharp or localized pain, difficulty standing straight, stiffness after sitting, and that familiar “locked” feeling in the lower back.

And for reasons we see every year in clinical practice, November is the month when these flares peak.
Why?
Because cold weather changes the behaviour of your joint fluid, your movement patterns, and even your posture. In this article, we’ll break down:
Why facet joint syndrome worsens in cold weather
The science behind joint stiffness and synovial fluid viscosity
What changes in November specifically
What research says
What we consistently observe at Unpain Clinic
The best treatment options
What you can safely do at home
And when to seek help
Results may vary; always consult a healthcare provider.

What Is Facet Joint Syndrome?

Facet joint syndrome refers to irritation, inflammation, or degeneration of the zygapophyseal joints — the small joints on the backside of the spine responsible for guiding motion.
Each facet joint is lined with cartilage and surrounded by a capsule filled with synovial fluid, a lubricant that reduces friction between joint surfaces.

Common symptoms include:
Localized lower back or mid-back pain
Pain that worsens when arching or extending the spine
Pain on twisting
Morning stiffness
Back “locking” or catching
Increased discomfort after prolonged sitting
Facet joints contain many nerve endings, so even mild irritation can create noticeable pain.

Why Cold Weather Triggers Facet Joint Flares

Facet joint syndrome refers to irritation, inflammation, or degeneration of the zygapophyseal joints — the small joints on the backside of the spine responsible for guiding motion.
Each facet joint is lined with cartilage and surrounded by a capsule filled with synovial fluid, a lubricant that reduces friction between joint surfaces.

1. Cold Increases Joint Fluid Viscosity

This is one of the biggest reasons facet joint pain spikes in November.
Synovial fluid — the lubricant inside your spinal joints — becomes thicker in cold environments. Colder temperatures increase viscosity, meaning the fluid flows less easily (Bakland et al., 2020).

Less fluid movement = more stiffness.
This increased viscosity may make facet joints feel:
Stiffer in the morning
Stuck when straightening up
More painful with extension or rotation
More sensitive to compression
As the day goes on and your body warms, the fluid thins again, explaining why mornings tend to be the worst.

2. Reduced Daily Movement in November
As daylight drops and temperatures fall, people naturally:
Walk less
Move less
Stay indoors
Exercise less
Sit much more
Decreased movement reduces synovial fluid circulation and joint lubrication.
Research shows that reduced physical activity correlates with increased spinal pain frequency (Zahid et al., 2021).
Motion keeps joints healthy — inactivity stiffens them.

3. Winter Posture Habits Compress the Facet Joints
In November, people tend to:
Hunch forward against the cold
Sit longer at desks
Drive more
Wear heavier clothing that restricts motion
Forward-flexed posture may temporarily feel relieving, but when you straighten up, you decompress the discs and compress the facet joints.
If these joints are already irritated, that small movement is enough to trigger pain.

4. Atmospheric Pressure Changes
November in Alberta (and much of Canada) brings rapid barometric pressure drops. Research suggests that pressure changes may influence joint capsule mechanics, particularly in arthritic or degenerative joints (Cameron et al., 2022).
People with inflamed facet joints often report they “feel the weather changing in their back.”

5. Cold Tightens Muscles, Increasing Joint Compression
Cold weather causes surrounding muscles to:
Tighten
Guard
Shorten
Remain in low-level contraction
Tight spinal muscles squeeze the facet joints together, compounding irritation. This is why heat often brings temporary relief — it reduces muscle guarding.

What Research Says About Cold Weather & Joint Pain

1. Synovial Fluid Viscosity Increases in the Cold
Biomechanical studies show that colder temperatures increase synovial fluid viscosity, contributing to joint stiffness and resistance to movement.
2. Seasonal Patterns Exist in Back Pain
Systematic reviews reveal that people with chronic back pain often experience seasonal spikes — especially in late fall and early winter (Dunn et al., 2020).

3. Low Activity Levels Increase Musculoskeletal Pain
Reduced physical activity is strongly linked to worsening chronic low back pain (Zahid et al., 2021).
4. Barometric Pressure May Influence Joint Pain
Pressure changes can impact joint capsule sensitivity, particularly in degenerative joints (Cameron et al., 2022).

What We See at Unpain Clinic (Clinical Observations)

While research provides the foundation, our team also observes predictable clinical patterns every year:
1. November–January is the peak season for facet joint flares.
We consistently see a surge of patients with:
Morning stiffness
Pain with extension
Localized back pain
Sharp catching sensations

2. Men and women 40+ are most affected.
Facet joints naturally undergo age-related changes. Cold weather exacerbates these.
3. People with desk jobs struggle the most.
Extended sitting + cold = joint stiffness + muscular guarding.

4. Mobility and heat often improve symptoms quickly.
Patients frequently report:
“Warm shower helps.”
“Once I move, it loosens.”
“It’s stiff in the morning but better later.”
These align with the physiology of synovial fluid warming and thinning with movement.

Treatment Options at Unpain Clinic

We focus on identifying the root cause of facet joint irritation, not just reducing pain temporarily. Treatment plans are customized based on movement patterns, joint mobility, muscular tension, and lifestyle factors.
The following are commonly used, evidence-informed approaches:

1. Radial and Focal Shockwave Therapy
Shockwave therapy may help by:
Reducing sensitivity in the joint capsule
Improving local blood flow
Breaking the pain–muscle guarding–compression cycle
Supporting tissue healing responses
Studies suggest shockwave may reduce chronic low back pain in select populations (Vidal et al., 2019).

2. EMTT (Extracorporeal Magnetotransduction Therapy)
EMTT may assist with:
Reducing inflammation
Decreasing local swelling
Improving mobility
Supporting cellular regeneration processes
Patients often experience a sensation of increased “lightness” or movement ease.

3. Neuromodulation (NESA)
NESA therapy may help calm irritated neural pathways by:
Reducing hypersensitivity
Improving autonomic regulation
Supporting long-term pain modulation
This is especially helpful in chronic or recurrent facet irritation.

4. Manual Therapy
Techniques may include:
Joint mobilization
Soft tissue therapy
Myofascial release
Paraspinal muscle decompression
Gentle traction
These can help restore normal joint mechanics and reduce compression forces.

5. Corrective Exercise & Movement Coaching
Evidence shows targeted exercise can significantly improve chronic low back pain (Smith et al., 2019).
We focus on:
Extension-based mobility
Hip mobility
Glute strengthening
Core control
Thoracic rotation
Safe bending and lifting strategies

Case Example: November Back Lock

(Name changed for privacy.)
Michael, a 52-year-old accountant, came to Unpain Clinic with sharp lower back pain every November.
He described:
Difficulty straightening up
Pain with extension
Morning stiffness
Pain after long sitting

Assessment showed:
Limited lumbar extension
Facet joint tenderness
Tight paraspinals
Weak gluteal activation

Treatment included:
Radial shockwave
EMTT
Manual therapy
A 4-exercise home program
Winter-posture coaching
Within four sessions, Michael reported:
“Mornings are much easier.”
“I can stand up without the sharp pain.”
“I don’t feel locked anymore.”
Results vary, but this example reflects what we commonly observe with facet-mediated pain.

At-Home Strategies for Winter Facet Joint Pain

1. Warm Up in Bed Before You Get Up
Simple movements for 1–2 minutes:
Pelvic tilts
Knees side-to-side
Gentle back-and-forth rocking
This warms synovial fluid and reduces stiffness.

2. Use Heat Before Movement
A heating pad for 10 minutes can decrease muscle guarding and make your first steps easier.

3. Move Throughout the Day
Micro-movements every 30–60 minutes can make a big difference.
Try:
Standing up
Walking for 1 minute
Leaning back gently
Stretching arms overhead

4. Keep Your Back Warm Outdoors
Wind + cold = muscle guarding.
Use:
A lumbar warmer
Extra base layer
Insulated jacket

5. Strengthen Your Glutes and Core
These muscles offload the spine.
Even 5 minutes/day helps.

6. Watch Your Sitting Posture
Use:
Lumbar support
Hips slightly above knees
Feet flat on the floor
Avoid slouching for long hours.