As temperatures drop and winter arrives, cozy blankets and warm drinks become favorites. While winter brings festive cheer and beautiful views, it also brings challenges for spinal health. Cold weather can increase problems 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 winters, cold temperatures cause the muscles and ligaments around the spine to harden, causing stiffness and discomfort. This is a natural response of the body to conserve heat, but it can increase the risk. back pain,

The problem increases due to less physical activities in this season. “Fewer daylight hours and the tendency to stay indoors often result in decreased circulation and mobility, which can put pressure on the spine,” says Dr. Bhanot. People with conditions such as arthritis, herniated discs and spinal stenosis are especially at risk, as cold can worsen their symptoms.

Even for people who don’t already have spine problems, seasonal lifestyle changes can have an impact. Prolonged inactivity, sitting for long periods of time and poor posture while working from home or relaxing on the couch can trigger back pain. Dr. Bhanot shares the importance of regular movement and says, “Simple stretching exercises, maintaining proper posture and staying active can go a long way in preventing cold-related spine discomfort.”

Taking small but effective measures like wearing warm clothes, staying hydrated, and doing low-impact exercise can help keep your spine healthy and pain-free throughout the winter.

Dr. Bhanot shares some practical and effective tips to ensure that your spine remains healthy during the colder months:

1. Wear warm clothes and layer up – Cold weather stiffens the muscles and spine, increasing the likelihood of pain and discomfort. Wearing thermal clothes, scarves and shawls helps retain body heat. For added relief, consider using a heating pad or hot water bottles to keep your back warm while you’re at home. It is especially important to ensure that your lower back is well covered.

2. Give priority to proper posture – Spending long periods of time indoors often means more sitting, whether it’s working on a laptop or watching TV. Wrong posture puts pressure on the spinal cord and increases back pain. Sit with your back straight, shoulders relaxed and feet flat on the floor. Use ergonomic chairs for additional lumbar support. These habits reduce stress on the spine, maintaining its integrity.

3. Stay active with regular exercise – Winter may discourage outdoor workouts, but staying active is important for spinal health. Light stretches and exercises improve blood circulation and keep the spinal muscles flexible. Exercises like yoga and brisk walking strengthen the back and prevent stiffness. Home workouts, using simple props or bodyweight exercises, ensure consistent movement even in cold weather.

4. Eat a healthy diet for the spine – Nutrition plays an important role in keeping the spine strong. Include foods rich in calcium, vitamin D and omega-3 fatty acids in your diet. Foods like milk, yogurt, leafy vegetables, nuts and fatty fish are excellent choices. Don’t forget to hydrate; Water helps keep tissues lubricated and prevents discomfort from dehydration. Additionally, consider consulting a doctor for vitamin D supplementation during the winter when sun exposure is limited.

5. Focus on quality sleep – Comfortable sleeping arrangements are essential to avoid back pain. To reduce pressure on the lower back, use a firm mattress and sleep on your side with a pillow between your knees. Proper sleep rejuvenates the body, allowing natural repair processes, which is especially important during the colder months.

6. Manage stress effectively – Winter can bring stress due to lack of outdoor activities and gloomy weather. High stress levels are associated with 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 reduce stress and improve flexibility.

Dr. Bhanot explains that cold air and pollution can have a negative impact on the overall oxygen level in the body, increasing the risk of back pain. To avoid this:

– Wear warm clothes, especially around the back.

– If you are sitting for a long time, take breaks for stretching.

– Use a humidifier to counteract dry air and maintain healthy respiration.

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