Suffering with lower back pain problems, finding it’s getting worse as the winter sets in (or doesn’t- given the recent weather in Pennsylvania)? Is a combination of the fluctuating weather and overwhelming pain causing you to miss out on your daily exercise? In this blog we share 5 ways to significantly decrease lower back pain in winter without relying on medications. As the colder months arrive, it becomes difficult to keep up your exercise routine, and aches and pains feel like they worsen. That’s because they do!
Lower back pain is a very common problem for people over 50, and we understand how painful simple tasks like getting up from the couch can be. A vast number of patients visit DSMC after seeing their doctor and getting the same advice about taking Tylenol and resting, or even that it’s just a part of getting older and will likely never go away.
If you don’t want to rely on medications, or miss out on your favorite activities, and you want to enjoy your life without throbbing back pain, that’s where DSMC can help…
In this blog we will cover:
Why lower back pain gets worse in winter
The most common causes of lower back pain
Simple natural solutions to ease and cure your lower back pain
How physical therapy can help eliminate your back pain for good
The Most Common Causes Of Lower Back Pain
Lower back pain can be caused by a variety of factors, but the most common issues begin with:
Pulled muscles
Pulled muscles often happen due to strain or force, such as lifting heavy shopping bags. In this instance you will have overstretched the muscles in your lower back. When this injury occurs, you will most likely feel a ‘stabbing pain’ followed by tenderness around the injured area and cramping several hours later.
Decreased Exercise
Lack of exercise is a common cause of lower back pain as inactivity weakens the muscles in your back. When you do move around, they begin to ache and become increasingly more painful.
Why Lower Back Pain Worsens in the Winter
You might notice your lower back pain becomes worse in the winter. Due to the drop in temperature around this time of year, our bodies have to work a little harder to stay warm. When exposed to the cold, our muscles naturally tense to become tighter which can cause aches and pains to amplify.
Natural Ways to Decrease Lower Back Pain in Winter
Maintain Good Posture
A really easy way to prevent your back pain is to keep correcting your posture throughout the day. Aligning your hips, neck and shoulders can really take unnecessary pressure off your lower back when sitting on the sofa or at a desk.
Cold Therapy for Acute injuries
If your lower back pain is caused by a pulled muscle, you can use cold therapies to soothe and eliminate your pain. Apply an ice pack to the painful area for 15 minutes. This will create a subtle ‘numbing’ effect. Remember when applying any heat or cold therapies to an area protect your skin with layers of towels and check your skin regularly during the process.
Heat Therapy for Chronic Back Pain
If you suffer with chronic lower back pain (pain that has lasted 4 weeks or more), try to apply constant low-level heat to the affected area. You could do this by wrapping a warm water bottle around your waist whilst you’re sitting on the sofa or by using heat patches if you’re out and about.
Gentle Physical Activity
Gentle physical activity and exercise are fantastic ways to not only ease your back pain but keep up your general fitness too!
Exercises like walking and low-impact aerobics are fantastic for strengthening the muscles in your lower back. These activities are also great to speed up the healing process and prevent future injury.
Building Physical Therapy into Your Routine
We know you may be struggling to stick to your routine as the weather turns colder.
However, building these therapies into your daily routine to help you manage your lower back pain A great start is to make sure you have supplies near you all the time. For instance, carry small heat patches with you in a pocket or handbag, leave some by your bed side in case you wake up first thing in the morning with a stiff back.
Always try to make time to do some physical activity during your day. Go for a short walk after your breakfast, do some gentle stretches when you wake up and before you go to sleep. As the weather turns colder, try some indoor exercise such as low-impact aerobics or yoga.
How Physical Therapy Can Help Your Lower Back Pain
If your back pain has been getting worse and you want to cure your back pain rather than simply manage it, physiotherapy could be the solution you’ve been looking for.
DSMC has worked with hundreds of patients suffering with lower back pain just like you and can get you free and moving normally again.
During your treatment, our friendly clinicians can significantly improve your mobility, the function of your joints and help you decrease lower back pain without painkillers, injections, or surgery.
To arrange your free back pain consultation where you can speak to a member of our team, ask any questions that you have, and find out the best treatment options for you.
Arrange your free back pain consultation with our simple webform, or if you prefer to talk over the telephone, you can call us at (215) 348-0666.
We also have a free, downloadable report for people with Back Pain which is packed with proven strategies to ease lower back pain.