New Delhi: Spine-related issues can often arise during winter, as the colder temperatures can exacerbate these problems, leading to heightened back pain and discomfort. A sudden drop in temperature can cause muscle stiffness and increase the risk of serious injuries while also reducing blood flow to the spine.
Individuals may experience various symptoms, including stiffness, back pain, decreased flexibility, and sharp pain in the lower back. Ignoring these symptoms as mere inconveniences can lead to worsening conditions later on, potentially resulting in long-term issues like slipped discs or chronic back pain. Thus, it’s essential to take these signs seriously and address them without delay.
During winter, it’s crucial to take precautions to maintain spine health.
Dr. Dhiraj Sonawane, a Spine and Scoliosis Surgeon, shared some straightforward strategies to manage spine problems in colder months.
1. Stay Active: Participating in physical activities such as walking, yoga, and stretching can help keep your back flexible and strong, reducing the risk of injuries and extreme stiffness.
2. Choose a Supportive Mattress: A good mattress is vital for spine health. Investing in one that provides proper support can help maintain spinal alignment during sleep and prevent stiffness. A firm mattress that is at least 4 inches thick is recommended. It’s best to avoid sleeping on the ground, as getting up from there can put additional strain on your lower back.
3. Lift Safely: Avoid lifting heavy items without bending your knees, as this can put significant pressure on your spine. Always bend your knees while picking up heavy loads to prevent sudden strain or injury. Refrain from bending forward when lifting objects from the ground.
4. Maintain Good Posture: Try to avoid slouching or hunching for extended periods, especially during winter. Use an ergonomic chair that supports your back and encourages good posture to reduce unnecessary pressure on your spine. Change your position every hour, and stretch your neck and lower back every three hours. Incorporating exercises such as planks and Surya Namaskar into your daily routine can also strengthen your spine.
