It’s been nippy lately. Have you noticed that your aches and pains feel worse? It’s not your imagination. Cold weather causes muscles and ligaments to tighten up, stressing the nerves, while changes in barometric pressure can cause swelling and make the pain feel worse.
Cold weather also affects blood circulation. As your body heat drops, your arteries narrow and your heart has to work harder. You end up feeling stiff, tense and less mobile – and all of these will make back pain feel more sore. Add to that the muscular tension of trying to negotiate icy patches and it’s no wonder you feel achy.
So how can you look after your back in the cold winter months?
Read on for our tips on keeping warm and on the move.
- Keep moving around, even if you’re limiting your time outside the house. Get up and walk around for 10-15 minutes at least once every hour.
You could try these home exercises to keep yourself mobile:
These are great for older people: https://youtu.be/WhR14Frlm_I
And these are suitable for everyone else: https://youtu.be/5dhyB7VinEI - Don’t let yourself get chilled. Wear layers, scarfs, hats and gloves. You know this already but in case you need a reminder, one big woolly jumper isn’t as effective as insulation as a vest, T-shirt and several thin layers on top. Don’t forget the old trick of wearing a pair of tights under your trousers (policemen on the beat recommend this one!).
- Keep at least one room of your house at 18°C. Boost your body warmth with a heated blanket, hot water bottle and hot drinks.
- We always talk about Vitamin D – and it’s essential in the winter. Read our advice here: https://sundialclinics.co.uk/treatments/nutrition/are-you-getting-enough-vitamin-d-in-wintertime/
Lastly, walk like a penguin!
If you do find yourself outside trying to walk across a frozen puddle, we recommend tackling it like this:
- Take slow, steady and short steps. The idea is to reduce forward and backward friction and apply pressure vertically i.e. downwards. Walk flat footed, don’t wave your arms about and keep your centre of gravity over your feet by leaning forwards slightly.
- Don’t put your hands in your pockets – and if you fall, don’t throw your arm out straight. If you can, roll downwards without trying to break your fall on your hand or elbow.
- If all else fails, walk like a penguin. Really, just waddle with toes pointed out and loose knees.
And of course we’re always here to help look after your back. Book in for a check up now!