The frigid winter weather is here, bringing with it the excitement of seasonal activities and winter sports. However, the cold weather can also mean a return of back pain. Do you feel all those back muscles, tendons, and ligaments tense up when the thermometer drops? You are not alone. In fact, what you might be feeling is your nerve roots being pulled, which can cause a wide range of symptoms that vary from slight discomfort to debilitating pain.
A study of more than 135,000 construction laborers showed the negative impacts cold weather has on the body, concluding that individuals who work outside in cold weather have increased back pain compared to those who work inside.
Four Ways You Can Cope with Cold Weather Back Pain
You may not have control over Mother Nature, but you can take control of your back pain. Here are four tips to help ease your back pain.
Layer Up
When prepping to head out the door, be sure you take the time to consider if you are dressed properly for the weather. Opt for layers, choose fabrics that wick moisture away from your body, and be sure to adequately protect your hands and feet to prevent tissue damage. Without proper preparation, cold air can seep through the underside of your jacket and around your neck. Zipping up your jacket and wearing a scarf are good ways to protect your skin.
Perform a Warm Up
A thorough warm-up and stretch can help reduce cold weather pain from striking. Stretching loosens your muscles, gets your heart pumping, and improves your circulation. Light jogging, yoga, or stair climbing are some simple and convenient ways to get your blood flowing and muscles ready for more strenuous activity.
Get Your Vitamin D
It’s easy to opt for curling up on the couch during cold winter months, but this can result in a vitamin D deficiency. Often referred to as the “sunshine pill”, vitamin D has anti-inflammatory properties, and according to Spine Universe, it has also been shown to reduce exercise-induced muscle damage and subsequent levels of muscle soreness following intense workouts. Some great ways to get vitamin D, even when you don’t venture outside include ensuring you have a well-rounded diet that includes vitamin D-rich foods such as salmon, mushrooms, and eggs.
Physical Therapy
Physical therapy is a great way to get to the root cause of your back pain. At MVPT our physical therapists help reduce your pain and restore your function by focusing on your posture, spinal mobility, strength, and flexibility to create a personalized care plan made just for you. During your care, your physical therapist may also utilize specialty services such as cupping and dry needling to lessen pain and therapeutic exercises that will help you maintain your function after discharge.
Enjoy the Cold Weather Without the Aches and Pains
Don’t let back pain cause you to miss out on cold weather fun this season. Follow these helpful tips to keep your back feeling great! Whether you want to go for a walk outside around the neighborhood or enjoy winter sporting activities, MVPT can help you overcome back pain.
Call any MVPT Physical Therapy location to schedule or complete the form below to request an appointment.
