Do You Get Back Pain in Cold Weather?
If you are like many others, you may notice that you get back problems more often in the colder months of the year. Your back may be stiffer and more prone to painful injuries than during the other seasons. You may be wondering why that is and what you can do about it.
Does Cold Weather Cause or Contribute to Back Pain?
Indeed, science tells us that during the winter, our backs are more prone to having episodes of stiffness and pain. Several causes of back problems may manifest during the colder months.
Muscles, Tendons and Ligaments in Colder Weather
The back tends to tighten up and stiffen when exposed to cold. A physiologic process termed vasoconstriction comes into play. This refers to a decrease in the diameter of the blood vessels in the extremities that cause more blood to remain in our vital inner organs.
Consequently, the heart, brain and other internal organs are kept nourished with oxygen and nutrients. The outer muscles, tendons and ligaments are somewhat deprived of blood flow. Therefore, they tend to become stiffer. In particular, the structures that support the spinal column can be affected. This places extra strain on the back and can cause more frequent back pain than in the warmer times of the year.
Seasonal Depression Can Affect Back Health
You may have heard of seasonal affective disorder, also known as SAD. It is a form of depression that affects many people who live in higher latitudes during the winter months. One of the symptoms of SAD is a lack of desire to move about and exercise. This can lead to a less limber and more pain-prone spinal region.
Additionally, SAD may also be responsible for the body’s excess production of cytokines, which are protein-based cell-signaling molecules. High amounts of cytokines produce inflammation, which is an associated factor in some types of back problems.
Short Winter Days Can Induce Lethargy
As the days shorten in winter, the number of hours of daylight decreases. As a direct consequence, there is less time for outdoor activity. In areas with particularly cold winters, it may be too icy or cold for outdoor activity even during the daylight hours.
These factors contribute to many people not getting enough exercise in the winter months. Your muscles and joints need movement to maintain strength and flexibility. Weak muscles and stiff joints can contribute to back pain.
Barometric Effects on the Back
Winter storms are a common part of the colder months in many regions. Many people feel physically different when a storm is approaching. Most storms are associated with a drop in atmospheric pressure and barometer readings plummet. Although not clearly supported by scientific studies, some people claim that drops in barometric pressure are associated with bouts of back pain.
How To Mitigate Back Pain in Cold Weather
Simple as it may sound, the very best thing that you can do to mitigate the onset of back pain is to keep your body warm during the colder months of the year. Wear layers of clothing, especially when outdoors.
Secondly, don’t give up on your exercise program. Although one may feel less motivated, keeping up with cardiovascular and strengthening programs will keep the back in good shape.
Walk
Walking is one of the best low-impact exercises for maintaining back health. If you live in a snow- or ice-prone area, indoor walking on a treadmill or in large public indoor areas such as a shopping mall is a good bet. If you walk outside, dress warmly. Wear shoes or boots with good traction to prevent falls. It goes without saying that a bad fall can cause a major problem with the back.
Swim
Swimming and other water exercises are also excellent low-impact activities conducive to back health. Water supports the body and lessens stress on the joints. An indoor heated pool at a fitness club or other facility is perfect for back-strengthening aquatic exercise.
Other Indoor Fitness Activities
Flexibility programs such as yoga, Pilates and Tai Chi are a great tonic for the whole body as well as supportive of the spine specifically. These forms of exercise are commonly taught in classes at a fitness center, gym or studio. Once learned, they can be practiced alone at home.
If Back Pain Persists
If you continue to suffer from back pain, professional help may be needed. Working with a physical therapist or chiropractor who specializes in back health may be your best bet.
