Several things seem more severe in winter. Back and joint pain is no exception — these parts of the body seem to feel stiffer and weaker in the wintertime due to the cold weather. Your back could be hurting for one of several reasons, such as working too hard or sleeping wrong. Wintertime back pain can even be attributed to the cold weather.
Try out some of these solutions and see if your back pain lessens or vanishes entirely. For further information on the treatment of back pain visit a site like www.rollingpaper.com.
Try out some of these solutions and see if your back pain lessens or vanishes entirely.
1. Change Your Sleeping Position
You can’t control your body while you’re asleep, so this tip may be easier said than done. However, some people may notice that they sleep better when applying tactics to improve their sleeping posture.
Having the right mattress is essential — you spend much of your life sleeping, so you should make sure it’s an enjoyable experience and that it’s benefiting your body so it can perform well during your waking hours.
Other than swapping out your mattress and pillows, you can change your sleeping position to improve your pain, too. Sleeping on your back would be your best option, as sleeping on your stomach can lead to back pain. An excellent tip is to place pillows anywhere there is space between your body and the mattress. That way, an extra layer of comfort can support your body through its rest.
2. Take a Rest
If you’ve pulled muscles or recently moved in a way that caused you back pain, consider taking a rest. If you have a job that requires you to be physically active, you should consider taking a few days off work. Resting is how your body heals — and when you can move without intense discomfort again, you should start to move in small increments.
Just like resting, light exercise can encourage your muscles to heal. Resting too long may make your muscles fall into disuse, whereas exerting yourself right away might damage your back in the long run. Moving for a short distance around your house is considered enough activity to make a difference, so you don’t need to push yourself.
3. Eat Healthily
Winter is the perfect time of year for soups and stews. Many foods can keep you warm and provide you with enough nourishment to keep your body functioning as it should. Earthy, rooty vegetables like potatoes, beets, and turnips taste great in many dishes and are rich in nutrients.
Your back could be hurting due to your choices in diet. Inflammatory foods are usually over-processed or have a bunch of sugar or refined carbohydrates. White bread is one of the most common inflammatory foods, and you can counteract its effects by substituting it with healthier wheat bread instead.
4. Stay Warm
Winter can be unkind to everyone, especially those with weaker or older joints. Even if you don’t have snow, you should take care to stay warm. If you feel chilly in your home, either bump up the heat or add layers. Staying warm could keep your body from feeling stiff.
Keep a stock of blankets, jackets, and mittens in your home. You may choose to keep these on hand and nearby, just in case you need an extra boost of warmth one day. Blankets are the easiest way to keep yourself and your family warm throughout the winter, even if the power goes out due to a storm.
5. Get the Right Equipment
Your body needs correct posture, else it will start to hurt. Holding your spine at the right angle can save you from overall back pain. If you work from home, finding an ergonomic chair that can support your spine adequately will help your posture and pain over time. Because your neck may be bent for long periods while working from a computer, you should ensure that you make a habit of adjusting your chair and monitor to the proper eye level.
You can alleviate sore muscles by using foam rollers. Having them on hand can help you roll away your discomfort by applying pressure to a painful area of your body. When you roll on a foam roller, it can ease the tension in your muscles and work as an easy self-massage.
6. Pace Yourself at Work
Whether you work a physical job or have to shovel your driveway every morning in the winter, take your time. Stop the activity immediately if you start to feel pain. Whether you’re working or relaxing, you should avoid pushing yourself when you’re doing something you think could end up injuring you.
Also, when you’re walking around outside, watch where you step. You may find ice on sidewalks and streets, so knowing how to navigate it can help you stay balanced — thus lessening the risk of slipping and hurting your back or pulling any muscles while trying to keep yourself upright. Always wear shoes with some form of traction, as they’ll give you a better grip on the ice and stop you from sliding around.
7. Use Ice and Heat Smartly
Applying heating and cooling patches can help you alleviate some of the pain you feel, if only temporarily. You should aim to swap between heating and cooling pads when applicable. You may find that applying heat for a while relaxes your muscles, and switching to a cold compress can give you a welcoming healing sensation.
In cases where you need a little supplemental help, opting to take over-the-counter medications to relieve some of the pain can help. Just make sure you read the directions and don’t mix medicines you aren’t supposed to.
8. Improve Your Exercise
Stationary life doesn’t benefit anyone. You should aim to have at least 30 minutes of exercise every day. You don’t have to push yourself or commit to strenuous physical labor, but as long as you’re up and moving, you’re doing well to keep your body in good shape. Even walking around with the correct posture could be the exercise you need to lessen your back pain.
If you can’t make time for a workout every day, consider stretching. Stretching can make you more flexible, but it has other benefits, too — it can help strengthen your joints so you won’t have as much stiffness. Aim to stretch at least your back every day, and you may find that you’re more resistant to injury.
Crush Wintertime Back Pain When It Happens
When you hurt your back, your first thought should be to relieve the pain and fix the problem, if you can. Don’t continue working or doing any activities until you know the extent of your injury or pain. Sometimes, you may have to fight through the pain to do everyday tasks, but as long as you try out some of these solutions, you may find that your wintertime back pain doesn’t last as long as usual.