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State Pension Frozen Countries: The Complete List

By QROP Direct Editorial Team · Reviewed by an independent regulated pension specialist · Reviewed 2026-06-10

State Pension Frozen Countries: The Complete List

Approximately 500,000 UK pensioners living abroad receive a State Pension that does not increase each year — the "frozen pension" issue. These pensioners receive the State Pension at the rate that applied when they first claimed it abroad (or when they first moved to the country), with no subsequent annual uprating.

By contrast, UK residents and pensioners in certain countries receive annual increases under the "triple lock" — the highest of earnings growth, CPI inflation, or 2.5%. Over many years, this creates a stark and growing gap between what pensioners in frozen countries receive and what equivalent pensioners in the UK (or in uprated countries) receive.

This guide explains why pensions are frozen, which countries are affected, and what expats can do.

This guide is for information purposes only and does not constitute financial or legal advice.

Key Takeaways

• ~500,000 UK pensioners receive a frozen State Pension
• Frozen = no annual uprating — the pension stays at the amount when first claimed abroad
• The list of frozen countries is determined by the existence of a social security agreement, not by choice or income level
• EU countries uprate — UK pensioners in France, Spain, Portugal, Germany, and all other EU countries receive annual increases
• Moving to an uprated country unfreezes the pension going forward (not retrospectively)
• Private pension planning is particularly important for those in frozen countries

Why Are Some Pensions Frozen?

The UK uprates the State Pension in countries where it has a social security agreement that includes an uprating provision. Where no such agreement exists (or where the agreement does not include uprating), the pension is frozen.

The decision is based entirely on whether an agreement exists — not on: - How long the pensioner has lived in the UK - How much NI they contributed - Their income level - Whether the country is wealthy or poor

This means two pensioners with identical NI records and identical State Pension entitlements can receive very different amounts simply because of where they retired.

Countries Where the State Pension IS Uprated (Selected)

Pensioners in these countries receive the annual triple lock increase: - All EU member states (France, Spain, Portugal, Germany, Italy, Netherlands, Belgium, etc.) - Switzerland - USA - Philippines - Israel - Jamaica - Barbados - Bermuda - Bosnia and Herzegovina

(Source: DWP, gov.uk, 2026)

Countries Where the State Pension IS Frozen (Selected Major Destinations)

Australia One of the largest populations of frozen pensioners. UK expats who moved to Australia before any uprating agreement was in place receive a frozen pension. Australia has not entered into a social security uprating agreement with the UK.

Canada UK pensioners in Canada receive a frozen pension. The UK has a social security agreement with Canada, but it does not include pension uprating.

New Zealand Frozen. One of the most commonly cited frozen countries, particularly for retirees from the UK who moved in the 1970s–1990s.

South Africa Frozen. A significant population of UK pensioners have retired to South Africa.

India Frozen.

Pakistan Frozen.

Nigeria Frozen.

Zimbabwe Frozen.

Thailand Frozen.

(This is not an exhaustive list. Always check the current DWP guidance for the definitive position.)

The Practical Impact: A Long-Term Example

Consider someone who moved to Australia in January 2000 and started receiving a State Pension of £70/week (approximately £3,640/year) at that time.

Under the triple lock, the full new State Pension in 2026 is approximately £221/week (approximately £11,502/year for the full amount). Even accounting for the fact that our hypothetical retiree may not have been on the full amount, the uprating gap over 26 years is enormous.

If the pension had been uprated annually, our retiree would now be receiving approximately £150–180/week. Instead, they still receive approximately £70/week — their purchasing power having been eroded by 26 years of inflation.

The total income shortfall over those 26 years (cumulative, not accounting for time value) is estimated in the tens of thousands of pounds.

What Expats in Frozen Countries Can Do

1. Plan Private Pension Income to Compensate

The most practical response is to ensure private pension savings (SIPP, occupational DC, QROPS) are sufficient to compensate for the State Pension shortfall. Model the retirement income you will receive from the State Pension at the frozen level — and build additional income around it.

2. Consider Moving to an Uprated Country

If you are not yet drawing the State Pension and are living in a frozen country, moving to an uprated country before claiming can ensure you claim at the higher, uprated level. This requires significant lifestyle decisions but can have a material financial impact.

If you are already drawing a frozen pension, moving to an uprated country unfreezes the pension from the date of move — future increases apply, but past missed increases are not recovered.

3. Maximise Your Voluntary NI Contributions

Ensure you have the maximum possible State Pension entitlement (35 qualifying years) — even in a frozen country, a higher starting pension means a higher absolute frozen amount. See our National Insurance and State Pension guide.

4. Advocate for Change

The frozen pension issue has been campaigned on for many years. Various campaign groups (including the International Consortium of British Pensioners) have pursued legal and parliamentary routes to unfreezing. While no legislative change has been successful to date, political pressure continues.

The Political Context

The cost of universally uprating all frozen state pensions has been estimated at several hundred million pounds per year. The government has consistently argued that the decision to uprate is based on social security agreements, not on where pensioners choose to retire.

Successive governments have maintained the frozen countries list largely unchanged. The issue has had limited political traction domestically because the affected pensioners — by definition — are not voting in UK elections.