The calendar has turned to November, and that means the days are getting shorter and the weather is getting colder. And while that’s not all bad here in Minnesota, as it also means it will soon be the right conditions for downhill skiing or pond hockey, the colder weather can also increase our risk of back problems. We explore some of the ways the cold weather can usher in some additional risks for your spine, and how you can work to keep your back healthy throughout the cold winter months.
Inactivity
Inactivity is one of the biggest threats to the health of your spine and your overall health. When the days are shorter and the weather is colder, it’s easier to stay inside, nestled up on the couch or in bed. Not only are you depriving your body of exercise that can help strengthen key areas and keep off excess weight that can put extra stress on your spine, but when you’re seated on the couch or a chair, oftentimes you don’t have great posture. This extended time seated or on the couch tends to put additional strain on your lumbar and cervical spine, especially if you’re not focused on your posture. Work to keep your activity levels up this winter and to mind your seated posture when you’re not up and moving.
Slip and Fall Injuries
We also help a number of people each year who have suffered a spine injury as a result of slipping on ice or snow during the winter. These injuries aren’t completely avoidable, but you can help to reduce your risk of slipping and landing on your butt or back by paying attention to your surroundings, grabbing onto railings when available, wearing shoes designed for winter weather and by doing your part to clear ice and snow from your property.
Strains
When your body is cold, muscles take a little longer to transition from an inactive to an active state, so if you try to jump right into an activity without first warming up, you’re at a heightened risk for injury if it’s cold out. Take a little extra time to stretch and prepare your body slowly for upcoming physical activity, and be sure to dress for the weather. You can always take layers off if you’re too warm, but if you’re underdressed and cold, you may be at an extended risk for spinal muscle strains.
Shoveling
Finally, if you’re going to be shoveling snow this winter, work smarter, not harder. Invest in a snowblower or a high quality shovel to help remove the snow without putting excessive strain on your back, and consider following these snow shoveling tips:
- Don’t try to pick up huge loads of snow at once.
- Bend at the knees, not at the waist.
- Shuffle your feet to throw the snow, don’t twist your trunk.
- Break up the activity over time, or enlist help from others.
- Dress for the occasion.
- Stretch and warm up before shoveling, and take a break to warm up if you get cold.
For more tips on preventing back pain while shoveling, head on over to this blog.
If you can keep the above tips in mind, we’re confident that you’ll be able to reduce your risk of a spine injury that results in part from the colder weather. And if you need help with your back pain now or in the winter months, reach out to Dr. Sinicropi and the team at the Midwest Spine & Brain Institute today.
