Back Pain in Winter: Causes and Effective Relief Tips
As winter sets in, many individuals suffer from back pain, and it becomes painful with the drop in temperature. Cold weather affects daily activities such as physical exercises and rapidly affects physical health. In addition, shorter days contribute to the increase in sedentary activities and which weakens muscles. Such combined effects increase long-term discomfort and muscle stiffness.
In this blog, we will explore what are the causes of back pain in winter and understand the strategies necessary to manage and relieve it for long-term support.
Key Takeaways:
- Cold weather stiffens muscles and increases back pain. Contraction of the muscle also leads to discomfort and a lack of flexibility in the spine.
- A sedentary lifestyle in the winter season reduces the capacity of core muscles, which makes them vulnerable to strains and discomfort.
- Use of heat therapy, physical activities, and maintaining good posture helps prevent back pain and its health impacts.
How Winter Affects Your Back Muscles and Joints
With the drop in temperature, your back muscles and joints face an extra strain that remains unnoticed. A study showed that 48% of adults report lower back pain in winter, and 66% of them suffer from such a condition over their lifetime 1. There is an increased stiffness and discomfort which occurs during the cold weather.
Here’s how the winter season hurts your back pain:
- Muscle Contraction: Muscles become constrained with lower ambient temperature, which is mostly due to the conservation of heat. Such responses result in a reduction of flexibility and an increase in strain on the spine.
- Reduced blood circulation in the back region: During winter, your body narrows the blood vessels within the limbs and surface tissues to preserve heat. In such conditions, the joints and muscles receive lower amounts of oxygen and nutrients, which lead to fatigue and pain.
- Stress within the ligaments: The viscosity level within the fluids present in the joints and muscles increases during colder seasons. Ligaments become prone to barometric shifts, which overall increase the risk of discomfort within the back muscles.
- Weakness in muscles: Prolonged sitting sessions during the winter are the primary reason for weakness within the joints, and cause back pain. In such a condition, the overall load and movement are reduced and become difficult for the spine.
- Change in posture: Hunching and awkward posture a common patterns which contribute to some of the serious back pain reasons. Stiff muscles are the major cause of such shifts within the lumbar region.
Next, let’s understand the reasons for back pain in winter with a focus on the lower back and why such issues deteriorate during colder seasons.
Why Lower Back Pain is Common in Winter
Lower back pain worsens during the winter season, and some of the common factors include physical changes in the body and adjustments in daily routine. Moreover, during the colder climate, you can experience more strain in the lower back with enhanced discomfort.
Here are some of the major reasons which lead to back pain in winter:
- Increased pain sensitivity: Sensitivity increases rapidly with the change of temperature, especially among older people. Winter seasons also enhance the effects of pre-existing back pain or any form of stiffness. Such conditions also lead to discomfort and stiffness within the muscles.
- Winter-related stress and tension: Stress is an added antecedent which also accentuates during the winter season. Moreover, this can lead to tension within the muscles and particularly within the lower back region. Stress also enhances muscle stiffness and discomfort within the joint.
- Changing Daily Routines: During the winter seasons, there is a change in the daily routines, and this is more visible in indoor activities. Inappropriate sitting and standing postures contribute to strain within the lower back, which results in increased joint and muscle strains.
- Barometric pressure fluctuations: Cold weather brings changes in the barometric pressure and can cause joint pain, especially in the lumbar region. The sudden shifts in pressure can consequently result in inflammation in the spine, which results in stiffness and reduced movement.
- Depression: Seasonal affective disorders (SAD), which are now a recurring issue during the winter seasons, are also a major cause for degrading physical and mental health.
Now, let’s explore some of the common habits in winter which negatively affect your back health.
Everyday Winter Habits That Affect Back Pain
With the onset of the winter season, your daily habits contribute to enhanced back pain. Changes in your daily activities to your sleeping habits contribute to discomfort in the muscles and joints.
Here are some of the key habits which affect back pain in the colder seasons:
- Staying Indoors: With colder weather, you may feel tempted to stay indoors, which increases sedentary activities. Moreover, sitting for longer sessions and excessive stretching can lead to discomfort and stiffness within muscles and joints, contributing to lower back pain.
- Lifting of heavy objects: Incorrect lifting of heavy objects during the winter sessions can lead to back pain. Tasks such as lifting heavy grocery bags can lead to lumbar discomfort. Moreover, incorrect bending at the waist and lack of usage of the knees can increase the chances of acute strains and chronic issues.
- Improper footwear: You may feel pain in your lumbar region if you use boots which lack support for long-standing sessions. Both posture and gait can be affected by improper posture, which inadvertently increases the chances of back pain.
- Skipping warm-ups before exercises: The lack of preparation before exercise puts you at a high risk of joint pain. Moreover, such conditions deteriorate muscle conditions and increase the risk of strains and injuries.
Next, let’s understand some of the tips and home remedies which will help you tackle back pain this winter.
6 Tips to Get Relief from Back Pain in Winter
Back pain intensifies during winter seasons and affects a majority of the population. A study suggests that 80% of individuals in cold climates report chest and back pain in winter 2. The major factors for such discomfort include reduced activity and inappropriate posture.
Here are some of the tips for your back pain treatment, which can help you stay comfortable throughout the winter.
- Proper sleeping habits: Sleeping can become a difficult process if you are already suffering from back pain in winter season. A good practice is to lie sideways with a pillow between your knees. The process helps relax muscles and increase blood flow. It helps align your spine in a neutral position and relieve strains.
- Physiotherapy or exercises: Physiotherapists can help you provide the necessary guidelines and back pain treatment to increase overall strength and flexibility.
- Long resting sessions: An extreme lack of movement can lead to severe complications. Even having severe aches in the back, it is critical to engage in physical activities to avoid muscle stiffness. Physical activities such as yoga and meditation are effective home remedies for back pain in winter.
- Heat and ice therapy: Ice packs are effective in reducing back pain and help reduce inflammation within the lumbar region. A 20-minute application of ice packs relaxes muscles and increases the blood flow within the muscles. Moreover, warm baths also work well to reduce pain for both acute and chronic conditions.
- Medication: Several over-the-counter medications help ease back pain. However, it is important to consult with a healthcare specialist to get a prescription for back pain medications that are effective in extreme cases.
Also read: Best Orthopaedic Hospital in North Kolkata- Eskag Sanjeevani Hospital
Take Control of Your Back Health This Winter
Winter seasons intensify back pains due to factors such as cold weather, reduced physical activities, and changes in posture. To reduce the levels of discomfort, it is critical to keep the muscles warm and engage in light and supportive exercises. Moreover, addressing these factors is critical to reduce persistent back pain and improving overall well-being during the winter months.
For those looking for expert guidance and support for their back pain in winter, Eskag Sanjeevani Hospitals have the best orthopaedics in Kolkata and offer tailored treatment solutions and in-depth evaluations. The hospital’s primary focus is on providing expert, supportive measures and treatment strategies for the spine, joints, ankles, knees and others. Get in touch with us or create a customised plan for stronger back health.
References
Yes, cold weather can increase the effect of back pain and cause muscles to tighten and reduce overall flexibility. Moreover, reduced blood flow due to the cold also contributes to muscle stiffness, discomfort, particularly in the lumbar and lower back regions.
To relieve back pain caused by cold weather, applying heat through warm compresses or heating pads can relax tense muscles. Gentle stretching and staying active, such as walking, also help improve blood circulation and reduce stiffness.
To keep the lower back warm in winter, wearing thermal clothing, including a supportive lumbar belt or back brace, can help maintain warmth. Additionally, using heated pads or wearing layers that retain body heat around the lower back is effective.
Foods that are rich in healthy fats, such as nuts, seeds, and avocados, can increase body heat in winter. Spices like ginger, garlic, and cinnamon also help to improve circulation and raise body temperature naturally.
Heat is generally better for chronic lower back pain as it helps to relax muscles and improve blood flow. Cold therapy is more effective for acute injuries like strains, as it reduces inflammation and numbs the affected area to alleviate pain.