Tips to Prevent Muscle Stiffness & Back Pain This Winter

People's injuries or joints usually hurt a little more as the weather changes. Many people complain about their joints being stiff and experiencing more pain when they initially start moving if they have arthritis or any of its symptoms. That's quite common. We often feel it a little bit more as we become older or have more injuries.

It's a good idea to just move your knee if it hurts and you've been watching a movie. Before you stand up, bend your knee back and forth. Before you really go to grab something, we ask that you simply open and close your hands a little bit if you're experiencing problems moving or gripping things with them. Things like that will make our body a little more active and less painful. Let's scroll down to learn more tips to manage this muscle stiffness and back pain this winter.

Causes of Muscle Stiffness & Back Pain In Winters

Do you find it difficult to move because of stiff, achy joints brought on by cold temperatures? It's not your imagination. People who suffer from illnesses like fibromyalgia, lupus, rheumatoid arthritis, or arthritis commonly state that their joint discomfort worsens when the temperature drops.

It's true that cold weather makes muscles tight, which can reduce joint flexibility and mobility. Additionally, some research links variations in barometric pressure to joint discomfort. These alterations may cause tendons, muscles, and surrounding tissue to enlarge, resulting in discomfort, stiffness, and reduced mobility.

Why does this keep happening? The muscles and joints don't remain as elastic and flexible as they usually do when it's chilly outside. We tend to curl up more, which affects posture; circulation slows down somewhat; and activity levels decrease—sometimes without us even noticing it. When you combine all of that, winter may quickly turn into a time of pain and stiffness. Certain natural remedies for winter back pain can help a lot.

How Does the Body Acclimatize in Winters?

As the mercury falls, it affects your body's core temperature, which functions optimally around 98.6°F. To keep warm, your body sends extra blood to your core. Ultimately, the leg and arm muscles receive less blood flow—and less oxygen— than summer. Experts say that with less oxygen, muscles become more rigid, function less efficiently, and wear out more quickly. Cold weather also has a detrimental impact on nerves (which help muscles in carrying out their function) and also reduces blood supply to muscles.

All of these variations raise the risk of muscle and tendon injuries, particularly if you're less active during the winter and your muscles are weak and stiff.

Tips to Prevent Muscle Stiffness & Back Pain This Winter

Following tips can help to keep your joints and muscles healthy in winters:

Maintain appropriate body temperature: When going out, dress in layers and cover joints and muscles prone to flare-ups in reaction to cold. Thermal clothing can help protect your hips and knees, while warm gloves can keep your hands and fingers cozy. Also, ensure that you wear warm boots with adequate grip to prevent falling. Wear slippers, use an electric blanket, or take a warm bath to stay warm and comfy at home. Warm water helps ease hurting joints and the muscles that surround them.
Stay Physically Active: Regular physical activity strengthens your bones and muscles, protecting your joints. Also, it prevents your muscles and joints from being overly rigid, which enhances mobility. However, limited body activity can result in reduced range of motion and increased joint discomfort throughout the season. Exercising, cycling, yoga, and swimming are all excellent, low-impact exercises. If you work out outside, wear proper clothing and stretch thereafter.
Maintain a healthy weight: In addition to the many pleasures that come with the holidays, a nice blanket and sofa are always pleasant when the weather is chilly and windy. Coupling these circumstances may give you a bit more pounds in your body. Joints that are already uncomfortable are further stressed by even a five-pound weight gain.
Improve your posture: Poor posture may cause lower back pain. As per research, the following types of exercises might help in improving both posture and lower back pain:
- Yoga
- Pilates
- Tai chi
- Core stability exercises
- Aerobic exercise
- Walking/running
- Swimming
Use a heat pad: An achy back can be relieved with a heat pad, which also increases blood flow and promotes healing. To prevent burns or scalds from the heat pad, one should carefully follow the directions. Heat pads might provide relief right away. In the event that a heat pad is not available, one can microwave a cloth bag of raw rice or use a hot water bottle.
Do body stretching: Trying specific body stretches such as touching the toes, cobra pose, cat-cow pose, and child’s pose under the supervision of a physical trainer can help in getting relief from muscle stiffness and back pain this winter.
Massage: For lower back discomfort, massage may provide temporary relief. However, specialists do not advise massage for persistent lower back pain. Kneading, friction, gliding, vibration, and percussive methods can all be used in soft tissue massage. Massage can be used in addition to other therapies for muscle relaxation.

Conclusion

Winter’s frigid temps are a fact of life, especially in Northern India from November to February. However, there are steps you may take to lessen the discomfort caused by the cold so you can continue to move throughout the season.

If you are suffering from chronic back pain and muscle stiffness in winters, especially in winters, contact the top orthopedic specialists of India at Surya Hospital. Schedule an appointment online.

FAQs

Q1: When to visit an orthopedic specialist for muscle stiffness & back pain this winter?
A: Pain in the back can often be manageable with home treatments and a little patience. However, if someone has severe or persistent back pain, they should consult an orthopedic specialist.

Q2: Which medicines can be used to relieve muscle stiffness and back pain in winter?
A: To lessen your symptoms, you can also use anti-inflammatory medications or painkillers. Discuss which painkillers are best for you and your condition with your doctor. Also, certain at-home natural remedies for winter back pain can help.

Q3: Can dehydration cause muscle stiffness and back pain in winters?
A: You may lose moisture via your skin and breath if the air is dry. Muscle cramping, decreased joint fluid and lubrication, and heightened susceptibility to aches and pains are all consequences of dehydration. Make sure you stay hydrated by drinking lots of water, fruit juice, or naturally flavored water.