Our Pasadena orthopedic surgeon team loves California winters as much as our patients, but we also know this time of year can lead to situations that are hard on the spine.
Here are five things you can do to avoid new or worsening back pain during the fall and winter months.
1. Ramp Up Activities Slowly
If the cooler temperatures inspire you to get active, be sure to build up your exercise intensity level gradually. Doing “too much too soon” or pushing far beyond your current ability level increases the risk of injury.
The good news: exercise is a drug-free way to alleviate back pain. Talk to a physical therapist if you need help selecting the right exercises for you.
2. Get Good Sleep
Daylight savings can throw off your body’s internal clock, but the sooner you can get back to a regular sleep schedule, the better. That’s because poor sleep may increase the brain’s sensitivity to pain and can therefore worsen lower back pain and related conditions. Good sleep, on the other hand, has been shown to help decrease pain.
Get better sleep by making your room pitch dark and cool, going to bed at the same time each night, and minimizing caffeine and alcohol.
3. Travel Wisely
Heading out of town for a holiday vacation? Minimize your risk of back pain while traveling by car, plane, or train by:
- Including enough time in your schedule for planned rest breaks
- Getting up and walking around when possible
- Performing simple seated exercises to promote circulation
- Staying hydrated throughout your trip
4. Stay Safe in Winter Weather
If you’re traveling to a location with cold winter weather, you can lower your risk of a back injury by preparing for the elements:
- Wear sturdy supportive boots
- Avoid walking on ice
- Warm up your body before doing outdoor activities
- Wear layers to minimize muscle stiffness
5. Use Good Body Mechanics
Whether you’re skiing, shoveling, hiking, surfing, or even just hanging decorations around your home, it’s always important to use good body mechanics. Falls, lifting accidents, and other types of acute or repetitive trauma are leading causes of back injuries and back pain.
A physical therapist can teach you safer and more efficient ways to move during your favorite daily activities. You can also master the basics:
- If lifting something, hold it close to your body
- To pick something up, bend your knees instead of rounding your back
- Ask for help if something is too heavy to lift or move on your own
- Use correct technique and appropriate equipment during athletic activities
Bothered by Back Pain This Winter?
If you’re experiencing with back pain this winter, contact Huntington Orthopedics at (626) 795-0282 to schedule an appointment with our experienced medical team today.