SOOTHING WINTER TIPS FOR ACHING BACKS

February 19, 2023

Soothing Winter Tips for Aching Backs

Winter can be a magical time of year, with fresh snow falling and holiday cheer in the air. However, for many people, winter can also mean uncomfortable and aching back pain. Whether you’re shoveling snow, carrying heavy winter gear, or just feeling a little more sedentary, the winter months can take a toll on your back. But don’t worry, we’ve got you covered!

In this blog post, we’ll explore the causes of back pain in winter, provide you with practical prevention and treatment tips, and bust some common myths about winter back pain. With a little bit of care and attention, you can make it through the winter months pain-free and ready to enjoy all the season has to offer.

CAUSES OF BACK PAIN IN WINTER

Back pain can begin for a number of reasons – from a quick twist of the back or a heavy lift…sometimes even just from the gradual irritation of the muscles from sitting in everyday postures. Here’s some of the common reasons we’ve seen in our Fredericton clinic that led to low back pain in the winter months:

1. INACTIVITY DURING WINTER MONTHS:

With shorter days and colder weather, it’s easy to spend more time indoors and less time being physically active. This lack of activity can lead to muscle stiffness and increased back pain.

2. COLD WEATHER LEADING TO MUSCLE STIFFNESS:

The cold weather can cause muscles to tighten up, leading to discomfort and pain.

3. INCORRECT POSTURE WHILE SHOVELING SNOW:

Snow shoveling can be a real challenge for your back muscles if you don’t use proper posture. People often bend too far forward while shoveling, putting unnecessary strain on the lower back.

4. HEAVY LIFTING OF WINTER GEAR:

Whether it’s carrying heavy bags of salt to de-ice the steps or lugging around heavy winter jackets, winter often means more heavy lifting. This added strain can lead to back pain.

PREVENTION AND TREATMENT

So, if all these things are conspiring against you to cause back pain in the winter, what can we do to fight back and prevent and treat winter back pain?

1. REGULAR EXERCISE AND STRETCHING:

Keeping your muscles active and flexible can help reduce or even prevent back pain. It’s important to engage in regular exercise and stretching to help maintain good posture, muscle strength, and flexibility.

2. PROPER POSTURE WHILE SHOVELING SNOW:

When shoveling snow, be sure to use proper posture to reduce strain on your back. Stand tall with shoulders back, use your legs to lift, and avoid twisting by turning your whole body to throw the snow.

3. USING PROPER TECHNIQUES WHILE LIFTING HEAVY OBJECTS:

Like shoveling, when lifting heavy objects, be sure to use proper lifting techniques to avoid putting unnecessary strain on your back. Use your legs and move your whole body instead of twisting at the waist. If you have lots to lift or a repetitive task to complete, make sure to take lots of breaks too.

4. USING HEATING PADS OR WARM COMPRESSES TO RELIEVE MUSCLE TENSION:

Heating pads or warm compresses can help relieve muscle tension and reduce back pain. This can help with controlling the symptoms of back pain, but you really want to figure out the root cause of your pain so you can treat it properly.

5. SEEING A PHYSIOTHERAPIST FOR PERSONALIZED TREATMENT:

For more serious or persistent back pain, consider seeing a physiotherapist for personalized treatment. A physiotherapist in Fredericton, New Brunswick can provide you with an individualized assessment and treatment plan to help alleviate your back pain.

COMMON MYTHS ABOUT WINTER BACK PAIN

1. COLD WEATHER CAUSES BACK PAIN:

This is a common myth, but the cold weather itself does not cause back pain. Instead, the lack of activity and increased strain from heavy lifting during the winter months can lead to back pain.

2. YOU SHOULD AVOID ACTIVITY TO PREVENT BACK PAIN:

While it may seem like a good idea to avoid activity to prevent back pain, inactivity can actually make back pain worse. Regular exercise and stretching can help prevent back pain.

3. BACK PAIN WILL GO AWAY ON ITS OWN:

While some back pain may go away on its own, it’s important to address the root cause of your pain to prevent it from returning.

4. ONLY OLDER INDIVIDUALS EXPERIENCE BACK PAIN:

Back pain can affect people of all ages. Whether you’re young or old, it’s important to take steps to prevent and treat back pain.

Winter back pain can be a real pain in the butt, but it doesn’t have to put a damper on your winter fun. By understanding the causes of winter back pain and taking steps to prevent and treat it, you can enjoy all the season has to offer without discomfort.

Remember, regular exercise and stretching, proper posture while shoveling and lifting, and using heating pads or warm compresses can all help alleviate winter back pain. And for more serious or persistent pain, don’t hesitate to talk to your local Fredericton physiotherapist. They can provide you with an individualized assessment and treatment plan to help you find relief. Don’t let back pain keep you from enjoying all the winter has to offer. Stay active, stay warm, and stay pain-free!”

If you’re struggling with low back pain or sciatica, please don’t hesitate to talk to one of our physiotherapists in Fredericton today! We offer free physiotherapy discovery visits, where you can speak to a member of our team, ask any questions that you have, and find out what’s stopping you from finally getting some relief.

We can also help you understand how to get your back and lower body stronger and healthier than ever, so you are able to make the most of your day, stay active with friends and family rather than spending it in pain, and even sleep better once the pain in your back, hip, or leg isn’t keeping you from sleeping in your favourite position anymore.

Alternatively, you can always call us at 506-404-1565 if you prefer to talk over the telephone.

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