Why you may feel stiffer during a Melbourne winter…and what may help.
Cold mornings, darker evenings and Melbourne’s changing weather can make getting out of bed, or stepping out of the car after a long drive feel a little slower than usual.
You may notice that your back takes longer to feel comfortable, your knees feel less free on the stairs, or your shoulders need a few more movements before they settle into the day.
These experiences are common during winter. While the weather may play a role for some people, changes in daily movement, routine and activity are often just as important.
The encouraging part is that small, regular amounts of movement can often help your body feel more comfortable and ready for the day.
Does cold weather actually cause stiffness?
It is a common question, and the answer is not entirely straightforward.
Some people consistently notice that their muscles or joints feel different when the weather changes, that experience is valid. At the same time, research looking at weather and musculoskeletal symptoms has found mixed results.
For most people, temperature alone does not appear to be a reliable explanation for changes in joint, back or muscle comfort. Gout is one condition where weather may have a more consistent relationship with symptoms, but for general musculoskeletal concerns, the evidence is less clear.
Rather than focusing on the temperature alone, it may be more helpful to consider how winter affects:
How often you move
How long you spend sitting
How active you are outdoors
How quickly you move from rest into activity
Your sleep, stress and general routine
These factors can influence how your body feels from day to day.
Why might movement feel different during winter?
You may be moving less
When it is cold, wet or already dark by the end of the workday, going for a walk or keeping up with regular activities may feel less appealing.
Research suggests that many people are less physically active during colder months. You may also spend more time sitting at a desk, driving or relaxing indoors.
After staying in one position for a while, the first few movements may feel less comfortable. This is a normal response to being still and does not necessarily mean that anything is wrong.
For many people, the body begins to feel easier once movement gets underway.
You may be going straight from rest into activity
During warmer weather, you may naturally spend more time walking or moving before exercising. In winter, it is easy to go directly from a warm car, office or home into a gym session, run, gardening or weekend sport.
Starting gradually gives your body time to settle into the activity ahead.
A warm-up does not need to be long or complicated. A few minutes of comfortable movement, followed by a gradual increase in effort, may be enough to help you feel more prepared.
An existing condition may feel more noticeable
If you live with osteoarthritis, recurring back or joint discomfort, or a previous injury, you may notice more variation in how your body feels during winter.
This does not necessarily mean that your condition has changed or progressed. Symptoms can vary with activity, sleep, stress, general health and routine, even when there has been no meaningful change in the tissues.
The way your body feels on one day does not always reflect its overall health or capacity.
Five practical ways to feel more comfortable during winter
1. Begin with a small amount of movement
You do not need to complete a full workout every time you feel less mobile. Sometimes the most useful first step is simply changing position and moving in a comfortable way.
You could try:
Taking a short walk around your home or workplace
Completing a few slow sit-to-stands from a chair
Gently moving your shoulders, neck, hips or ankles
Walking during a phone call
Breaking up longer periods of sitting
Taking the stairs when it feels suitable for you
Australian physical activity guidelines recommend that adults aim for at least 150 minutes of moderate-intensity activity each week, together with muscle-strengthening activity on at least two days.
These are overall targets rather than something you need to achieve all at once. Activity can be built gradually across the week, and even brief periods of movement contribute to your overall health.
2. Allow more time to warm up
Before exercising, gardening or playing sport, consider giving yourself five to ten minutes of comfortable, lower-intensity movement.
This may include:
Walking slowly before increasing your pace
Using a lighter resistance before heavier exercise
Practising an easier version of the activity
Moving the areas you are about to use through a comfortable range
Gradually increasing your speed, load or effort
A warm-up is not about testing how far you can move. It is simply a way to help your body transition from rest into activity.
You do not need to force a stretch or push into discomfort to prepare well.
3. Maintain some strengthening activity
Regular movement is helpful, and maintaining strength can also support your confidence and capacity in everyday tasks.
Research suggests that exercise, including aerobic and strengthening activities, can improve pain and physical function for people with conditions such as knee osteoarthritis.
Strengthening does not necessarily require a gym membership. Depending on your preferences, it could include:
Resistance-band exercises
Sit-to-stands or wall push-ups
Pilates or yoga
Carrying suitable household loads
Gym-based resistance training
Exercises designed for your individual needs
There is no single exercise program that suits everyone.
A manageable routine that fits your current ability, preferences and weekly schedule is often more useful than an intensive program that is difficult to maintain.
4. Use warmth when it feels helpful
A warm shower, heat pack or comfortable room temperature may help movement feel easier, particularly in the morning or after sitting for a while.
Research supports the use of superficial heat for short-term relief of acute and subacute lower-back discomfort, especially when combined with gentle movement.
Heat can be viewed as a comfort strategy that may help you feel more ready to move.
Follow the manufacturer’s instructions when using a heat pack, avoid placing it directly against bare skin and check the skin regularly.
It may be useful to speak with a health professional before using heat regularly if you have reduced skin sensation, circulatory concerns or difficulty judging temperature.
5. Make movement easier to begin
Winter can make activity feel less convenient. Rather than relying entirely on motivation, it can help to make movement easier to start.
You might:
Leave your walking shoes near the door
Choose an indoor walking option for wet days
Set a reminder to change position during the workday
Arrange to walk or exercise with someone
Keep simple exercise equipment somewhere visible
Begin with five minutes rather than waiting for the perfect time
The goal is not to create a perfect routine.
It is to find an approach that feels realistic and supportive within your current circumstances.
A simple five-minute winter movement break
The following is a general example for people who can comfortably complete these movements:
Walk or march at an easy pace for one minute.
Complete five to ten slow sit-to-stands from a stable chair.
Perform gentle heel raises while holding a stable surface if helpful.
Slowly roll your shoulders forwards and backwards.
Turn your upper body gently from side to side.
Finish with another minute of comfortable walking.
Choose movements that feel suitable and familiar to you.
You can reduce the range, slow the pace or stop at any time. Movement does not need to be perfect to be useful.
If a movement does not feel right for you, choose a different option or speak with a qualified health professional for guidance.
When may an assessment be helpful?
Stiffness that settles as you begin moving is often manageable with gradual activity and changes to your routine.
An assessment may be useful when:
Your symptoms are not settling as expected
Your movement feels increasingly limited
Your symptoms are affecting sleep, work or daily activities
You are unsure which activities are suitable
You would like guidance about building strength or returning to exercise
You have noticed swelling, warmth or changes around a joint
Your symptoms began after a fall or significant injury
Some symptoms are best assessed promptly, particularly if a joint becomes suddenly swollen, red or hot, you feel generally unwell, or you are unable to place weight through the area.
Seeking advice in these situations can help clarify what is happening and what care may be appropriate.
The main takeaway
Feeling stiffer during a Melbourne winter is common.
For some people, the weather may influence how the body feels. However, reduced activity, longer periods of sitting, changes in routine and moving quickly from rest into heavier activity may be just as relevant.
A helpful starting point may be to:
Move regularly throughout the day
Ease gradually into activity
Maintain some strengthening exercise
Use warmth when it improves comfort
Choose routines that fit your circumstances
Your movement does not need to be perfect, and feeling stiff does not mean your body is fragile.
The body is adaptable, and regular, comfortable movement can help support confidence, strength and function over time.
If your symptoms are persistent, changing or beginning to affect daily life, an assessment may help provide clarity and identify options that suit you.
How Antegrity Osteopathy may help
At Antegrity Osteopathy in Werribee, your consultation begins with a conversation.
We take the time to understand what you have been experiencing, how it is affecting your day and what you would like support with.
With your consent, an assessment may involve looking at relevant movement, strength and function at a pace that feels comfortable for you.
Whether osteopathic care is suitable is considered through the assessment rather than assumed before you arrive.
Depending on your presentation, goals and preferences, management may include:
Clear education about your symptoms
Hands-on osteopathic treatment
Practical movement advice
Individualised exercise planning
Strategies to support everyday activity
Referral to another healthcare professional when appropriate
Our role is to provide clarity, discuss your options honestly and support you in making informed decisions about your care.
If you are unsure whether an osteopathic consultation may be suitable for you, you are welcome to contact Antegrity Osteopathy before booking.
This article provides general health information and is not a substitute for individual medical advice, diagnosis or treatment. Please speak with a qualified healthcare professional if you are concerned about your symptoms or would like personalised guidance.
References
Australian Government Department of Health, Disability and Ageing. (2026, April 28). 24-hour movement guidelines for all Australians. https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians
Bureau of Meteorology. (n.d.). Climate statistics for Australian locations: Melbourne Regional Office. Retrieved July 7, 2026, from https://www.bom.gov.au/climate/averages/tables/cw_086071.shtml
Ferreira, M. L., Hunter, D. J., Fu, A., Raihana, S., Urquhart, D., & Ferreira, P. H. (2024). Come rain or shine: Is weather a risk factor for musculoskeletal pain? A systematic review with meta-analysis of case-crossover studies. Seminars in Arthritis and Rheumatism, 65, Article 152392. https://doi.org/10.1016/j.semarthrit.2024.152392
French, S. D., Cameron, M., Walker, B. F., Reggars, J. W., & Esterman, A. J. (2006). Superficial heat or cold for low back pain. Cochrane Database of Systematic Reviews, 2006(1), Article CD004750. https://doi.org/10.1002/14651858.CD004750.pub2
Garriga, A., Sempere-Rubio, N., Molina-Prados, M. J., & Faubel, R. (2022). Impact of seasonality on physical activity: A systematic review. International Journal of Environmental Research and Public Health, 19(1), Article 2. https://doi.org/10.3390/ijerph19010002
healthdirect Australia. (n.d.). Joint pain and swelling. Retrieved July 7, 2026, from https://www.healthdirect.gov.au/joint-pain-and-swelling
Wang, L., Xu, Q., Chen, Y., Zhu, Z., & Cao, Y. (2023). Associations between weather conditions and osteoarthritis pain: A systematic review and meta-analysis. Annals of Medicine, 55(1), Article 2196439. https://doi.org/10.1080/07853890.2023.2196439
Yan, L., Li, D., Xing, D., Fan, Z., Du, G., Jiu, J., Li, X., Estill, J., Wang, Q., Belal, A. A., Tian, C., Li, J. J., Li, S., Liu, H., Liu, X., Ren, Y., Yang, Y., Chen, J., Hu, Y., …Wang, B. (2025). Comparative efficacy and safety of exercise modalities in knee osteoarthritis: Systematic review and network meta-analysis. BMJ, 391, Article e085242. https://doi.org/10.1136/bmj-2025-085242
