The pain you feel in your back region, including the muscles and the spine, is considered back pain. Back pain has a wide range of intensity, duration, and location. You would be amazed to know that back pain is a common and frequent health concern that can affect people of all ages. According to a study by NCBI, this condition is the fourth leading cause among adults aged 25–49 and the sixth for those aged 50–74 to seek medical assistance. This condition is one of the top reasons for the occurrence of either short-term or long-term disability all over the world. So, you need to be extra cautious if you have back pain. This is even more so during the winter season.
Your arthritic back pain can be most severe in winter months. The pain can increase, and you may have new symptoms. This is due to the intense cold weather, changes in your daily activities, slippery areas, etc. In this blog, you will learn more about back pain and how to find relief from this and other related painful conditions.
Common Causes of Back Pain During the Winter
You can have back pain due to various factors during the winter. Here are those factors that lead to increased back pain or increase its occurrence:
- Cold Weather and Muscle Tightness: Cold weather can make your muscles tight. When you move your body in cold temperatures, your muscles might tighten and become rigid, causing pain and suffering. Due to this, your chances of getting muscle injuries become significant.
- Reduced Physical Activity in Winter: Due to the extremely cold climate, you may find it hard to perform physical activities. If you don’t perform the required amount of physical activity, you will have weakened muscles and reduced flexibility, which increases your chance of getting back pain.
- Snow Shoveling Strain: Areas with heavy snowfall require shoveling to clear all the snow. Snow shoveling is a physically demanding chore requiring repeatedly bending, lifting, and twisting. This can lead to back pain.
- Slippery Surfaces and Back Injuries: In winter, there can be a lot of ice on the surface. This might make the area slippery, increasing your chances of slipping and injury. Falling on a slippery surface almost always results in a back injury, which can cause further back pain.
- Seasonal Affective Disorder (SAD) and Back Pain: You may have a rare SAD condition, which can lead to depression in the cold and gloomy season. You will usually feel fatigued, have decreased activity, and have chronic back pain.
- Indoor Heating and Dehydration: You can expect dry air using an indoor heating system. Dehydration caused by dry air might cause your intervertebral discs to lose some flexibility. This can further lead to back pain.
- Holiday Stress and its Impact on Back Health: You may have a lot of stress and pressure due to the holiday in the winter. And thanks to all that stress, you may have a significant chance of developing back pain.
- Poor Ergonomics at Home During Winter: If your home is not properly cleaned or has litter all around, then your chances of falling and suffering from a back injury increase significantly.
- Discomfort from Traveling in Cold Conditions: Traveling in cold conditions can affect your back and lead to more pain.
- Changes in Physical Activity: Winter Sports and Back Strain: Playing strenuous sports can have a negative impact on your muscles during winter. You may suffer from back injuries that can lead to back pain.
Tips and Remedies for Finding Relief for Back Pain
- Staying active: The best way to relieve back pain and prevent stiffness is to stay active by performing physical activities.
- Proper Body Mechanics: Don’t lift anything unevenly; maintain an immaculate body posture.
- Heat therapy: You can alleviate winter-induced back pain and relax your muscles by applying heating pads, taking warm baths, etc.
- Stretching and Strengthening Exercises: Do exercises that help strengthen your back muscles and make them flexible.
- Seek Professional Guidance: Contact a healthcare professional immediately if your back pain worsens.
Exercises That Help to Reduce Back Pain
- Core Strengthening Exercises: Perform back strengthening exercises like squats, plank, bird-dog, etc.
- Low-Impact Cardiovascular Exercises: Hiking, rowing, and walking are some of the best low-impact exercises to alleviate back pain.
- Yoga for Flexibility and Strength: The movements performed in yoga can help increase your strength and flexibility, lowering your back pain.
- Warm-Up Exercises Before Outdoor Activities: Squats, jumping jacks, side shuffles, etc., are good exercises for back muscles.
- Pelvic Tilts for Lumbar Support: Pelvic tilts are one of the best exercises for back pain. Perform it in a set of 3 daily to increase back strength.
- Back Extensions: Back extension workouts strengthen and stabilize your erector spinal muscles and can further alleviate back pain.
- Leg Raises for Lower Back Muscles: Performing these exercises can increase the strength of your lower back muscles, thus relieving you from lower back pain.
- Pilates for Core Stability: Pilates can increase your core stability, which is beneficial for reducing back pain.
- Gentle Stretching Routine: Performing daily stretching exercises can increase the flexibility of muscles and reduce the chances of muscle cramps and pain.
- Mindful Movement: These exercises are a good way to relax your mind and body. A relaxed mind and body can have lower chances of back pain.
Key Takeaway
- Back pain during the winter season can be persistent. There can be various causes for this condition in winter. However, you can alleviate your back pain with the right remedies and exercises. If you find your back pain is persistent, then you should consult with a doctor immediately.
- If you have had recent imaging of your spine, a focal target that may be responsible for your pain may be identified and may respond to an x-ray guided injection procedure.
Improve Your Back Pain at Michigan Neurology Associates & Pain Consultants
At Michigan Neurology Associates & Pain Consultants, we work with you to create the most effective treatment regimen and effective symptom management for your back pain. Schedule an appointment with us today for prompt and long-term treatment plans.
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FAQs
1. Can a cold cause serious back pain?
In most cases, a cold can play a significant role in increasing back pain.
2. What food is good for back pain?
You should eat food that includes veggies, fruits, nuts, and beans to relieve back pain. Additionally, turmeric may be beneficial.
3. How do I know if back pain is serious?
Your back pain may be serious if it is severe and persistent.
4. At what point should I be concerned about back pain?
You should be concerned about your back pain if it doesn’t go away and worsens in severity or if it is associated with sensory or motor problems.
