Being cold at home can really exacerbate chronic pain, can’t it? Cold weather naturally stiffens muscles and joints, which can make aches and pain feel worse. On the other hand, when your home is at a comfortable temperature, it’s easier for your body to relax rather than tense up, which makes pain more manageable. In fact, 54% of people with chronic health conditions reported improved health after their homes were made warmer and less damp. So how can you stay warm and cozy at home? Just follow a few simple steps to set the right temperature and improve your insulation, and you’ll create a space that helps your body feel better and keeps your symptoms under control.
Keep your home at the right temperature.
To create a comfortable home that supports your health, set your thermostat to 68°F (20°C) when you’re indoors in winter and 75-78°F (24-26°C) in summer. These temperatures help your muscles and joints stay relaxed, which prevents stiffness and discomfort. You can make this easier by setting the timer, so your heating turns on and off automatically when you need it to. Or, if you have a programmable thermostat, you can schedule the temperature to change as needed throughout the day. This means your home can be warm enough when you’re in, and made cooler when you’re out.
You also need to keep your heating system in good working order, which includes a boiler service at least once a year. This helps it heat rooms evenly and reduces the risk of breakdown during cold snaps when you need it most. In fact, 75% of boilers that break down and are replaced could have been avoided with basic prior maintenance. Replacing a boiler can be expensive, with costs ranging from several thousand dollars. In comparison, a standard boiler service typically costs £80. Investing in annual maintenance can help you avoid major repairs or replacements, so you can save money on heating your home.
Create a comfortable bedroom for restful sleep.
When you don’t get a good night’s rest, your body finds it harder to regulate pain signals and recover from the day’s activities. As a result, you might wake up with stiff muscles and joints, and a nervous system that’s on high alert. A major culprit behind disrupted sleep is often a bedroom that’s too hot or too cold. An uncomfortable temperature makes it harder for your body to relax and wind down. Ideally, keep your bedroom at 60-65°F (16-18°C) in winter and 80°F (27°C) in summer. You can program your thermostat to maintain this temperature at night automatically. Wearing soft, breathable pajamas made from natural fibers can also help. Materials like cotton or bamboo trap heat well while allowing airflow, so you don’t overheat. Use blankets for extra warmth. Add or remove them as needed to maintain a comfortable temperature throughout the night.
Eliminate cold drafts
Insulation is just as important as your heating system for keeping your home warm and symptoms at bay. If cold air leaks through gaps in walls or windows, it quickly becomes chilly, which can lead to sore joints and muscle pain. In fact, research shows that cold environments are often linked to musculoskeletal issues like low back pain, neck pain, and arthritis. Luckily, there are things you can do to improve your home’s insulation and help your health. A simple start is to install weatherstrips around doors and windows. It’s an easy DIY job: measure the gaps, cut the strips to size, and apply them. Also, don’t underestimate the power of curtains, especially thick, heavy ones. Close them at night to retain warmth, and open them in the morning to let sunlight naturally warm your interiors. If you have any rooms with cold, hard floors, add rugs. This will insulate the floor and keep your feet nice and warm.
Keeping your home comfortable can help manage chronic pain conditions. If you take steps to maintain the correct temperature, you’ll feel better and keep your symptoms under control.
Authored by Jennifer Dawson
Published by International Pain Foundation, iPain Blog, Team iPain
