The answer isn’t to put down the shovel and move south. You aren’t imagining it, low back pain can become worse in winter due to the drop in temps causing our bodies to work a little harder to stay warm and lubricated.  When exposed to cold, we will naturally tense the muscles which can cause our aches and pains to increase.  Here are five ways to help your winter low back pain:

1.  Make sure to maintain good posture.  Aligning your hips, neck and shoulders can take pressure off your low back when sitting. 

2. Heat – if you have more chronic (over 4 weeks) back pain constant low level heat to the area can improve muscle flexibility and blood flow helping pain.  This low level heat can be a “bengay” like rub or the pads that you put on that stay warm for 8 hours.

3. Gentle physical activity can ease your back pain but also will help with your general fitness

4. Avoid prolonged sitting.  Most people do not realize how hard sitting is on the back.  If you have to sit, try to get up and move around every 30-45 min.

5. You may be struggling with keeping to your routine as the weather turns colder.  Try building activities into your daily routine so you will keep active.  For example, go for a short walk after breakfast, do some gentle stretching when you wake up or before bed.  As the weather turns colder and you no longer want to be outside, a gym membership can help with keeping you active.  Try a new exercise class or sign up for personal training to keep you engaged. 

If your low back pain is just getting worse and you want to cure it rather than just managing, physical therapy could be the solution.  Our team has worked with hundreds of people like you and can get you pain free and able to do all your daily activities.  During your treatment we will work on improving your mobility, flexibility, strength and movement patterns which will help cure your low back pain without painkillers, injections, or surgery. To arrange your free back pain consultation call 414-325-3660 or schedule one at this link.