At some point in life, everyone experiences back pain due to factors such as injury, lifestyle, posture, medical conditions, or ageing. Unfortunately, cold weather is believed to aggravate or trigger back pain. Many people who regularly suffer from lumbar pain find that it worsens during the winter months. Even those who don't typically experience this type of pain seek medical attention for it as the temperature drops.


Causes Of Back Pain During Winter:


Dr Pramod Bhor, who is the Director of Orthopedics and Robotic Joint Replacement Surgeon at Fortis Hospital, Vashi spoke about the causes of back pain during winter and listed the following:



  • Changes in barometric pressure, which is the air pressure outside, can lead to joint expansion and pain in individuals with conditions like arthritis. This is especially common during cold weather when the pressure tends to drop.

  • Cold weather can cause muscles to become stiff and increase the likelihood of muscle strains and related injuries. This can result in discomfort and back pain when moving in cold temperatures.

  • The physical discomfort and fatigue associated with cold weather can elevate stress levels, placing additional strain on back muscles. Activities such as carrying heavy items can exacerbate this strain. Thus, there will be intense back pain.

  • To stay warm, people may hunch over more frequently during cold weather, leading to poor posture that strains back muscles causing unbearable back pain. Don’t neglect your back pain as it can land you in trouble.

  • The onset of seasonal depression can hinder your ability to engage in physical activity or participate in typical cold weather pastimes that promote bodily wellness, increasing your vulnerability to back pain.

  • Back pain can also be seen owing to low vitamin D levels. Illnesses like the flu, bronchitis, or pneumonia, which are prevalent during colder seasons, can either directly cause body aches or result in prolonged periods of inactivity.


Tips To Deal With Back Pain During Winter:


Dr Pramod Bhor also suggested tips that can help us deal with back pain during winters:



  • Move your body regularly and stick to a consistent exercise routine to keep your blood circulating. Preventing back pain involves taking regular breaks from sitting every 2-3 hours to stretch and engage in exercises that strengthen the lower back and spinal cord. These exercises focus on building lumbar strength and promoting overall back health. Also, do stretching from time to time.

  • Stay hydrated by drinking plenty of water, which helps cushion and lubricate your joints, keep your skin cells plump, deliver nutrients, and protect the lining of your intestinal tract.

  • Get at least 8 hours of sleep each night to allow your body to rest and reduce inflammation.

  • Manage stress by finding ways to relax and take care of your emotional well-being.

  • Eat a variety of vegetables and avoid sugary foods that can weaken your immune system. Maintain a balanced diet to support your body's natural ability to take care of itself.  Take calcium and vitamin D supplements as recommended by the doctor.

  • Keep warm and relieve pain with heat therapy, which can increase flexibility and comfort in the muscles, connective tissues, and spine.

  • Practicing good posture, dressing in layers, balancing body weight, and taking frequent breaks when walking in the cold can relieve this discomfort.


Preventive Measures To Minimise Cold-Induced Back Pain:


Dr Narendran Dasaraju, who is a DNB (ORTHO), MCH (ORTHO) at Apollo Spectra Chennai suggested some preventive tips to minimise back pain:



  • Regular Exercise Routine: Establishing a consistent exercise regimen that targets core strength and flexibility throughout the year helps prevent back pain during colder months.

  • Dress Appropriately: Wear appropriate clothing to stay warm, especially when venturing outdoors in colder temperatures, to minimise muscular constriction and stiffness.

  • Ergonomic Practices: Implement ergonomic principles in daily activities, whether at work or home, to reduce the strain on the back and maintain spinal alignment.

  • Stay Active: Despite the cold weather, strive to remain active through indoor exercises or activities to prevent muscular deconditioning and stiffness.


How Ayurveda Can Help To Deal With Back Pain:


Dr. Yamuna from Guduchi Ayurveda recognises the profound insights Ayurveda provides into the root causes of back pain. According to Ayurvedic principles, the aggravation of Vata Dosha and compromised digestion lead to the accumulation of toxins in the body channels, resulting in back pain.


"Addressing the diverse causes of back pain, from sedentary lifestyles to ageing, requires a holistic approach. Ayurvedic treatments such as Abhyanga, Kati Vasti, and Njavarakizhi, are integral in managing back pain by restoring balance and harmony within the body. In the realm of musculoskeletal health, Ayurveda offers potent anti-degenerative solutions. The efficacy of Ayurvedic formulations like Bala, Ashwagandha and other drugs, fortified 101 times in tila taila and consumed in soft gel yields excellent results in combating degeneration. Additionally, the role of external application oils, particularly the classical preparations like Mahanarayana taila helps in relieving muscle and joint stiffness while reducing pain and inflammation, “ added Dr. Yamuna