Don’t let the winter blues add to your back pain
Winter is here, and that means colds, flus, and for many, an increased amount of back pain.
“As the temperature drops, discomfort in the lower and upper back may become more prominent as our bodies restrict blood to our peripheral joints and non-essential skeletal muscles,” says Jason T Smith, founder of Back In Motion< Health group and author of Get Yourself Back In Motion. "This can lead to generalised tightening of soft tissues and stiffness throughout the vertebral joints. Tamara Gollan of Pilates Inner Strength adds that increased inactivity during the colder months causes muscular tightening, which can also lead to back pain. "During the colder seasons people tend to hibernate which means they are sitting down more often. In the warmer seasons people are generally more active. When your muscles are cold they will tense more often which results in extremely tight muscles." So with many months of cold weather ahead of us, what are some sure-fire techniques to reduce or minimise back pain. We've called on the experts to get some top tips for a more comfortable winter: Diet: With less time in the sun, Vitamin D levels are often low during winter. Yet Vitamin D functions as a hormone, and plays an important part in the health of our muscles, joints and bones, says Chiropractor, Dr Leigh Sheldrick. Dr Sheldrick recommends patients get Vitamin D levels tested, and use a supplement if required. Tamara Gollan also recommends that if you suffer from spasms, you should check your magnesium levels with your doctor and make sure you stretch those muscles that continually cramp. Hot and cold: Your workplace and home should be at an ambient temperature of 20.5 degrees Celsius and you should avoid draughts to minimise muscle spasms. Dr Sheldrick also recommends that if you suffer from lower back pain, then ensure you keep that area warm by using hot or cold pack, or take the time to enjoy a hot bath with Epsom salts to help relax the muscles. She adds: "It also helps to wear lots of loose layers on the trunk to help trap warm air and keep our back muscles warm. "Gentle rotation stretching in the mornings immediately after a hot shower, and apply a light massage to the lower back. You could also try the use of a hot pack as while you sit and take a break." Stretching and exercise: Stretching and strengthening exercises will help to ease pain, and a morning stretch will prepare the body for the day ahead. Jason T Smith adds: "If we fail to warm up effectively, particularly prior to exercising, back aches and pain will be more common. So warm up exercises are crucial before embarking on any exercise." And in winter, this applies even more so for outdoor exercise. Ms Gollan recommends focussing on stretching your hamstrings, quads and hip flexor muscles. "Ensure you strengthen the muscles which support the lower back, which are your hamstrings, gluteals and of course, your core." Focus on good posture – at work and rest: And with all spinal health, its important to focus on great posture. Make sure your workstation is ergonomically correct for you. If you sit down most of the day then you are likely to have very tight hip flexor muscles, says Ms Gollan, recommending this simple stretching exercise that you can do at home - Click here.
Dr Sheldrick, who specialises in pillow selection, suggests that we all focus on maintaining the correct posture whilst sleeping. Many people find they wake up stiffer and more sensitive in the colder months.
You might also be interested in:Â Sleep posture and back pain
Therapy:Â For chronic pain sufferers, sometimes these remedies are just not enough. So we recommend that you seek professional advice from your doctor or a qualified therapist.
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