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Dr. Arnan Sisson, PT | November 15, 2022
Suffering with lower back pain problems, finding it’s getting worse as the winter sets in?
Is a combination of the colder weather and overwhelming pain meaning you’re missing out on your daily exercise?
We share 5 ways to cure lower back pain in winter without relying on painkillers in this blog.
As the colder months arrive, we know it becomes more difficult to keep up your exercise routine and aches and pains feel like they worsen. That’s because they do!
Lower back pain is a very common problem for people over 50, and we understand how painful simple tasks like getting up from the sofa can be.
A vast number of patients visit our clinics after seeing their MD and getting the same advice about taking painkillers and resting, or even that it’s just a part of getting older and will likely never go away.
If you don’t want to rely on painkillers, you don’t want to miss out on your favorite activities and you want to enjoy your retirement without throbbing back pain, that’s where we can help…
In this blog article we will cover:
The Most Common Causes Of Lower Back Pain
Lower back pain can be caused by a variety of factors, but the most common issues begin with:
Pulled muscles often happen due to strain or force, such as lifting heavy shopping bags. In this instance you will have overstretched the muscles in your lower back. When this injury occurs, you will most likely feel a ‘stabbing pain’ followed by tenderness around the injured area and cramping several hours later.
Lack of exercise is a common cause of lower back pain as inactivity weakens the muscles in your back.
When you do move around, they begin to ache and become increasingly more painful.
Why Your Lower Back Pain Gets Worse In Winter
You might notice your lower back pain becomes worse in the winter.
Due to the drop in temperature around this time of year, our bodies have to work a little harder to stay warm.
When exposed to the cold, our muscles naturally tense to become tighter which can cause aches and pains to amplify.
Natural Drug-Free Way To Cure Lower Back Pain In Winter
Maintain Good Posture
A really easy way to prevent your back pain is to keep correcting your posture throughout the day.
Aligning your hips, neck and shoulders can really take unnecessary pressure off your lower back when sitting on the sofa or at a desk.
Heat And Cold Therapy For Pulled Muscles
If your lower back pain is caused by a pulled muscle, you can use heat and cold therapies to soothe and eliminate your pain.
Apply an ice pack to the painful area for 15-20 minutes. This will create a ‘numbing’ effect. Wait for a while until the swelling goes down and then replace the ice pack with a heat pack.
The alternation of these therapies helps improve muscle movement and blood flow.
Heat Therapy For Chronic Back Pain
If you suffer with chronic lower back pain that has lasted 4 weeks or more, try to apply constant low-level heat to the affected area.
You could do this by wrapping a hot water bottle around your waist whilst you’re sitting on the sofa or by using heat patches if you’re out and about.
Gentle Physical Activity
Gentle physical activity is a fantastic way to not only ease your back pain but keep up your general fitness too!
Exercises like walking and low-impact aerobics are fantastic for strengthening the muscles in your lower back. These activities are also great to speed up the healing process and prevent future injury.
Building Therapies Into Your Routine
We know you may be struggling to stick to your routine as the weather turns colder.
However, building these therapies into your daily routine to help you manage your lower back pain
A great start is to make sure you have supplies near you all the time. For instance, carry small heat patches with you in a pocket or handbag, leave some by your bed side in case you wake up first thing in the morning with a stiff back.
Always try to make time to do some physical activity during your day. Go for a short walk after your breakfast, do some gentle stretches when you wake up and before you go to sleep. As the weather turns colder, try some indoor exercise such as low-impact aerobics or yoga.
How Physical Therapy Can Help Your Lower Back Pain
If your back pain has been getting worse and you want to cure your back pain rather than simply manage it, PT could be the solution you’ve been looking for.
Our team have worked with hundreds of patients suffering with lower back pain just like you and can get you pain-free and moving normally again.
During your treatment, our friendly physical therapists can significantly improve your mobility, the function of your joints and help you cure lower back pain without painkillers, injections or surgery.
To arrange your free back pain consultation where you can speak to a member of our team, ask any questions that you have, and find out the best treatment options for you.
Arrange your free back pain consultation with our simple webform, or if you prefer to talk over the telephone, you can call us on (804) 493-3256 (accepting messages 24/7).
Other Free Resources To Help Your Back Pain
Click Here To Read – I Was Told to Never Lift More Than 25lbs Again or I Will Throw Out My Back
Click Here To Read – What Are The Signs Of Sciatica Improving?
Click Here To Read – Do I Need Shoe Inserts? – 4 Common Questions Answered
We also have a free, downloadable report for people with Back Pain which is packed with proven strategies to ease lower back pain.
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