How to Prevent Low Back Pain This Winter

For many, winter is the most beautiful time of year; skiing, snow tubing, and ice skating are all fun cold-weather sports. For some, though, winter spells disaster, especially regarding injuries and low back pain.

You can prevent winter back injuries by being careful when using snow and ice and making a few simple changes to your daily routine. Dr. Stephanie S. Jones offers back pain treatments at her practice, Consultants in Pain Medicine.

She provides minimally invasive and surgical treatment options for back pain, including epidural steroid injections, trigger point injections, and platelet-rich plasma (PRP) therapy.

Winter back injuries

Back injuries happen to people of all ages throughout the year but are even more common in winter. The main reason for these injuries is snow and ice.

Snow and ice are slippery and hard to get traction in. Many people fall or slip, resulting in lower back injuries like sprains, strains, and disc herniations.

But not all winter low back pain stems from injuries. Living with low back pain means increased discomfort over the winter due to the cold weather. The brisk temperatures result in stiff muscles and joints, aggravating lower back pain.

Getting physical activity is also harder when you’re cooped up in the house all day. Lack of exercise weakens muscles, aggravating low back pain.

Preventing low back pain in winter

Whether you already have low back pain or want to prevent an injury this winter, there are tips and tricks to adopt. Dr. Jones offers the following cold-weather prevention tips to keep your back healthy all winter long.

Wear the right shoes

The cold winter months spell snow and ice for many people — both of which increase your risk of falls. Wearing the proper shoes could save your back from a painful injury.

Choose comfortable shoes with sturdy treads for traction on slippery surfaces. Walk carefully and slowly to avoid slipping or falling.

Choose the proper equipment

Skiing and ice skating are both favorite winter pastimes, but they can be dangerous if you’re not careful. Choose the equipment that correctly fits and works well to prevent painful back injuries.

Stay warm

Living with low back pain means the cold weather will only worsen unless you stay warm. If you will be outside for an extended period, layer clothing to regulate your body temperature. If you get too cold, take a break and go inside to warm up.

Shovel properly

Shoveling snow is a significant cause of low back pain in the winter. Proper shoveling is essential to avoid lower back pain. When shoveling, lift with your legs and stay sturdy to take pressure off the spine.

Shovel small areas at a time and push the snow instead of picking it up and throwing it. Take plenty of breaks to avoid straining lower back muscles.

Take your time

The best advice this winter is to take your time no matter what you're doing. Walk slowly and carefully, don't rush shoveling, and enjoy the scenery. A slow approach during winter can save your back from years of pain.

What else can I do to protect my back?

Protecting your lower back in winter is crucial, but there are other tips you should adopt all year round. Stretching regularly before and after physical activity or when you feel tight is excellent for the spine and surrounding muscles.

Proper posture is also essential for preventing low back pain. Slouching in a chair or on the couch strains the muscles and tissues supporting the spine, which leads to pain. Concentrate on sitting up tall and keeping the spine aligned.

Your core is another way to keep your back healthy all year long. The abdominal muscles help support the spine, making them vital to any workout. Focus on strengthening your core to prevent back injuries in any season.

Maintaining a healthy weight and regular exercise are other ways to prevent back pain and injuries, especially in winter.

Call today to schedule an appointment with Dr. Jones for low back pain treatments. You may also request a consultation on our website.