Are you frustrated with back pain in winter? Well, we assure you that you are not alone! While cold weather can bring about a host of physical discomforts, back pain is one of the most persistent, and tolerated around the seasonal changes. Whether it's due to the stiffening of muscles or due to curling up on the bed to stay warm, winter can make existing back problems feel worse and new discomforts arise. But don't worry, we got you covered.
We spoke with our expert, Dr Shrey Kumar Srivastav, Senior Consultant and Physician, Sharda Hospital - Noida, to discuss how winter affects back health and the best remedies to tackle pain and discomfort.
How Winter Affects Back Pain
The first step in understanding winter back pain is to know why it tends to worsen during the colder months. Dr Srivastav explained, "Cold weather can cause muscles to tighten and become more prone to strain. When we're exposed to low temperatures, our bodies naturally respond by constricting blood vessels to preserve heat, which can lead to less circulation in muscles and joints, making them stiffer and more vulnerable to injury." Additionally, the lack of sunlight and reduced outdoor activity in winter can also contribute to muscle weakness and tightness.
Also Read: Struggling With Poor Posture Due To Long Working Hours? THIS Is Your Way Forward
Top Winter Back Pain Triggers
A few factors that top the list of triggering back pain during winter include:
Cold air causes muscles and joints to stiffen, increasing the risk of strain.
People tend to be less active during winter, causing muscles to weaken and become more susceptible to injury.
Lifting heavy snow without proper form can strain the lower back, especially if done repeatedly.
Long hours of hunching over while bundled up or sitting for extended periods can affect spinal alignment.
Remedies To Relieve Winter Back Pain
Although winter can bring challenges, there are several strategies to help alleviate back pain and keep it at bay during the colder months.
1. Stay Active with Gentle Exercises
One of the best ways to combat back pain is through regular movement. While it may be tempting to hibernate under blankets, remaining active helps maintain muscle strength and flexibility. Dr Srivastav recommended low-impact activities, such as walking, swimming, or yoga. "Stretching and strengthening exercises can keep your back muscles flexible and reduce stiffness. Even a brisk walk around the block can help keep muscles loose and circulation flowing,” he advised
2. Use Heat Therapy
Heat is a natural pain reliever for stiff, sore muscles. Applying a warm compress or using a heating pad on your back can soothe discomfort and improve circulation. "A warm bath with Epsom salts is another great option. The heat from the water relaxes muscles, while the magnesium in Epsom salts can help ease muscle tension,” shared Dr Srivastav.
Also Read: Struggling With Poor Posture Due To Long Working Hours? THIS Is Your Way Forward
3. Support Your Posture
Winter often leads to poor posture, whether it’s from bundling up in layers or hunching over a space heater. Dr Srivastav stressed the importance of maintaining good posture to prevent strain on the back. "When you’re sitting or standing, make sure your spine is aligned, and avoid slouching. Small changes, such as standing up every 30 minutes and doing a quick stretch, can make a big difference,” he added.
4. Stay Warm With Layered Clothing
While keeping warm is important for overall comfort, the right clothing can also help prevent back pain. Dr Srivastav pointed out for wearing layers to trap heat and maintain body temperature. Opt for clothing that allows for freedom of movement but still provides warmth.
5. Stay Hydrated
During the cold days, we tend to drink less water due to the cold weather, but dehydration can also contribute to muscle tightness. "Even if you're not as thirsty as in the summer, it's essential to stay hydrated to keep your muscles and joints lubricated," said Dr Srivastav.
Bottomline
Winter doesn’t have to mean enduring back pain. By staying active, using heat therapy, and making adjustments to posture and activity, you can keep your back pain at bay. And, if pain persists, don’t hesitate to consult a professional for targeted treatment. Take care of your back, and you can enjoy the winter months with more comfort and less pain.