5 reasons colder weather can make back pain worse

Back pain is so prevalent, it’s recognized as the number one reason people miss work. Risk for chronic back pain increases with age and the often-debilitating condition can wreak havoc on daily activities and quality of life.

Unfortunately, the change of season and cooler temperatures often exacerbate back pain and its associated irritations.

Endeavor Health nurse practitioner Jennifer Spangler, APN-RNFA, who works in orthopaedic spine surgery, highlights some of the reasons behind the seasonal shifts, and advice to keep back pain at bay.

1. Reduced activity. “As people spend less time outside and become less active, and in many cases, deconditioned, back pain can increase,” said Spangler. While it may seem counterintuitive, moving more and sticking with regular exercise — even 30 minutes of daily walking — helps combat pain that worsens with inactivity,” she added. In fact, physical therapy and targeted exercise programs are the best course of action for most back pain.
2. Weight gain. As people are less active and spend more time inside, many also tend to put on additional pounds. Carrying excess weight is a major contributor to back pain, explained Spangler.
3. Less daylight/sunshine. “There’s also a psychological component for many people who suffer with seasonal affective disorder as days get shorter and there is less sunlight,” said Spangler. “Pain disorders in general worsen in people with depression.”
4. Poor posture. Posture can be a contributing factor for back and neck pain, particularly for people who spend countless hours looking at phones and other devices, a situation that increases as people spend more time inside and on the couch.
5. Shoveling. “We definitely see a spike in back pain complaints during shoveling season,” said Spangler, who recommends that people use caution when taking on demanding activities like shoveling, particularly for those who are not already practicing strength training.

Exercise is the best medicine

One of the best ways to prevent worsening back pain and improve your current condition is to begin a consistent, intentional exercise program designed to strengthen your core.

“More than 80 percent of Americans experience back pain at some point and the majority of them don’t need a surgical intervention to treat it,” said Spangler, who recommends working with a professional physical therapist to design a personalized strength program.

“Making exercise a regular part of your routine and lifetime lifestyle is key to keeping back pain at bay for most people,” she added.

Eating a healthy diet is also important and Spangler advises patients to “eat the rainbow” making sure to consume plenty of fruits and vegetables and take in essential vitamins and nutrients to help maintain a healthy weight.