How to avoid Back Pain and Joint Stiffness this Winter

However during Winter, you may generally feel more stiff, sore or sluggish.

Don’t worry, you aren’t alone.

But is it actually the weather making your joint pain worse in Winter, or is that an old wives’ tale?

The relationship between cold weather and joint pain actually dates back as far as Hippocrates, and because so many people share these experiences, it makes it more accepted.

There is research that confirms some people are more ‘weather sensitive’, and also that cold, damp weather seems to be the worst conditions for increased pain, stiffness and reduced mobility. However despite years of research, there is still no clear evidence.

Possible Causes of Back pain and stiffness in Winter

There are many reasons that our bodies aren’t as flexible during the colder months, and there are also many ways you can overcome this.

Here are some possible causes –

• Low Temperatures – Humidity and temperature affects the expansion and contraction of tendons, muscles, bones and tissue, which impacts how pain might be felt in a joint. If you are experiencing low temperatures, this will increase the viscosity of synovial fluid which can result in more stiffness and sensitivity (Timmermans, 2015).
• Mood – The colder darker months can lower the mood of some people and then increase the perception of pain and immobility.
• Less Activity – Staying indoors and being generally less active, will make your muscles tighten and your joints less elastic.
• Chronic conditions – Generally if you suffer from arthritis or other conditions that affect the joints, the colder conditions will exacerbate it. Stiff and tight muscles affect the flexibility of the joints greatly.
• Less Vitamin D – Vitamin D strengthens our bones, however during Winter the sun it out less and we stay indoors more often.

Tips to Avoid and Manage any Back Pain or Joint Stiffness

Whilst we may be feeling more stiff and inflexible, there are many ways to improve or even overcome this entirely. Here are a few suggestions on how to avoid and manage back pain and joint stiffness –

1. Stay Active throughout the colder months
2. Increase your stretching and mobility exercises
3. Dress to suit the conditions and keep warm
4. Avoid exposure to very cold temperatures
5. Use heat therapy where possible
6. Stay hydrated with plenty of water instead of just hot drinks
7. Avoid or reduce consumption of inflammatory foods
8. Increase magnesium and Vitamin D
9. Try Tai Chi, Pilates or Yoga with an experienced instructor
10. When you have painful niggles or aches, ensure you get them checked out quickly

Specific Pain Management steps to try during Winter

Here are some ways you can manage pain conditions.

As always, if you have pain that can’t be managed or reduced at home, please consult your Physiotherapist or other healthcare provider.

Heat Therapy –

A natural, age-old remedy that has stood the test of time, is heat!

For those suffering from chronic conditions like arthritis, low back pain or fibromyalgia, this is a great inexpensive solution to try.

Research shows that heat treatments can loosen stiff joints and relieve achy muscles.

When warming up a joint or muscle, this makes your blood vessels bigger. This then allows more blood, oxygen and nutrients to be sent to the injured tissues, and this improved circulation allows for more relaxation of the stiff muscles and joints.

Ways you can add heat into your daily routine are –

1. Take a warm shower at the start of the day to reduce stiffness and increase your range of motion for your daily activities ahead.
2. Use a heating pad to warm up a specific area before exercise.
3. Use a warm compress/heat pack when resting to soothe a tight or stiff area
4. Relax in a warm tub or heated pool to unwind your mind and body (with Magnesium salts if possible).
5. Hydrotherapy is also a great, safe way to strengthen muscles and improve flexibility, especially for chronic pain like Arthritis.

Note- Avoid heat however, if you have a new injury or flare up with new swelling or redness. In this instance you would generally use cold treatments for a few days to reduce blood flow and decrease inflammation.

Physiotherapy, Massage, Acupuncture and Pilates –

The team at Sandgate Physical Health can assist with relief from seasonal aches and pains during Winter. If there has been a muscle spasm now causing pain, tightness or restricted movement our team can treat you to reduce the spasm and restore the body to normal function.

Our team can provide Physiotherapy, Massage, Acupuncture and Pilates services to increase your range of movement, improve the condition, manage discomfort, increase mobility and prevent issues from reoccurring.

If you are experiencing joint stiffness or back pain, please call our friendly team on 07 3869 1099 or if you are a current patient you can BOOK ONLINE.