As the temperature drops and winter sets in, the cosy blankets and warm drinks become favourites. While winter brings festive cheer and beautiful sceneries, it also ushers in challenges for spine health. The cold season can worsen issues like back stiffness, pain, and reduced mobility, making it essential to take proactive steps to protect your spine.

Dr Arun Bhanot, Director of Spine Surgery at CK Birla Hospital, Gurugram, explains, “During winter, the cold temperatures cause the muscles and ligaments around the spine to tighten, leading to stiffness and discomfort. This is a natural response of the body to conserve heat, but it can increase the risk of back pain.”

Reduced physical activity during the season further increases the problem. “Shorter daylight hours and the tendency to stay indoors often result in decreased circulation and mobility, which can strain the spine,” adds Dr Bhanot. People with conditions such as arthritis, herniated discs, and spinal stenosis are particularly at risk, as the cold can exacerbate their symptoms.

Even for those without prior spine issues, the seasonal lifestyle changes can have an impact. Extended periods of inactivity, prolonged sitting, and poor posture while working from home or lounging on the couch can trigger back pain. Dr Bhanot shares the importance of regular movement, saying, “Simple stretching exercises, maintaining a proper posture, and staying active can go a long way in preventing winter-related spine discomfort.”

Taking small but effective measures, such as wearing warm clothing, staying hydrated, and engaging in low-impact exercises, can help keep your spine healthy and pain-free throughout the winter.

Dr Bhanot shares some practical and effective tips to ensure your spine stays healthy throughout the chilly months:

1. Dress Warmly and Layer Up - Cold weather stiffens muscles and the spine, making pain and discomfort more likely. Wearing thermal clothing, scarves, and shawls helps retain body heat. For additional relief, consider using heating pads or hot water bottles to keep your back warm while at home. Ensuring your lower back is well-covered is especially critical.

2. Prioritize Proper Posture - Spending long hours indoors often means increased sitting, whether it’s working on a laptop or binge-watching TV. Poor posture strains the spine and aggravates back pain. Sit with your back straight, shoulders relaxed, and feet flat on the floor. Use ergonomic chairs for added lumbar support. These habits reduce stress on the spine, preserving its integrity.

3. Stay Active with Regular Exercise - Winter might discourage outdoor workouts, but staying active is vital for spine health. Gentle stretches and exercises improve blood circulation and keep spinal muscles flexible. Practices like yoga and brisk walking strengthen the back and prevent stiffness. Home workouts, using simple props or bodyweight exercises, ensure consistent movement even during cold spells.

4. Eat a Spine-Healthy Diet - Nutrition plays a pivotal role in maintaining a strong spine. Incorporate foods rich in calcium, vitamin D, and omega-3 fatty acids into your meals. Items like milk, curd, leafy greens, nuts, and fatty fish are excellent choices. Don’t forget to hydrate; water helps keep tissues lubricated and prevents dehydration-induced discomfort. Additionally, consider consulting a physician for a vitamin D supplement during winter when sun exposure is limited.

5. Focus on Quality Sleep - A comfortable sleeping arrangement is essential to avoid back pain. Use a firm mattress and sleep on your side with a pillow between your knees to reduce lower back pressure. Proper sleep rejuvenates the body, allowing for natural repair processes to take place, which is particularly important during colder months.

6. Manage Stress Effectively - Winter can bring about stress due to reduced outdoor activities and gloomy weather. High-stress levels are linked to muscle tension, which often affects the back. Engage in relaxation techniques such as meditation, deep breathing, or mindfulness exercises. Winter-friendly activities like indoor yoga can simultaneously ease stress and improve flexibility.

Dr Bhanot explains cold air and pollution can negatively impact overall oxygen levels in the body, which adds to the risk of back pain. To avoid this:

- Dress warmly, especially around the back.

- Take breaks to stretch if you are sitting for long periods.

- Use humidifiers to counteract dry air and maintain healthy respiration.

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