Back and neck pain in winter? Here's how to protect your spine health when it gets cold outside

How to cure back pain: Staying active is vital for spine health. Gentle stretches and exercises boost blood circulation and keep spinal muscles flexible (Image: Canva)

Low temperatures during winter may cause the muscles and ligaments around the spine to contract, leading to stiffness and discomfort. Reduced physical activity, combined with shorter daylight hours, impacts circulation and spinal mobility. People with conditions such as arthritis, herniated discs, and spinal stenosis are particularly vulnerable.

Spinal nerves, already under stress from conditions like slip disc, sciatica, or stenosis, are more likely to flare up as temperatures drop, says Dr Arun Bhanot, Director of Spine Surgery, CK Birla Hospital, Gurugram. “Cold weather amplifies discomfort for those with spinal conditions as reduced blood flow and muscle stiffness heighten nerve pain. Prioritising spine care in winter is important for maintaining mobility and the quality of life. With proper care and lifestyle adjustments, you can prevent back pain and keep your spine healthy during colder months,” he adds.

Also read | Spine health risks of riding two-wheelers for long: Muscle strain, neck pain, discomfort, and more

Dr Bhanot shares some practical and preventive tips to maintain a healthy spine during the colder months:

• Add layers: Cold weather stiffens muscles and the spine, increasing the risk of pain and discomfort. Wearing thermal clothing, scarves, and shawls helps retain body heat. For added relief, use heating pads or hot water bottles to keep your back warm. Pay special attention to covering your lower back.

• Proper posture: Spending more time indoors often means extended sitting, whether working on a laptop or watching TV. Poor posture strains the spine and worsens back pain. Sit with your back straight, shoulders relaxed, and feet flat on the floor. Use ergonomic chairs for lumbar support. These habits reduce spinal stress and preserve its strength.

• Keep moving: While winter may discourage outdoor workouts, staying active is vital for spine health. Gentle stretches and exercises boost blood circulation and keep spinal muscles flexible. Activities like yoga and brisk walking strengthen the back and prevent stiffness. Home workouts using simple props or bodyweight exercises ensure consistent movement during cold weather.

• Eat a spine-healthy diet: Nutrition plays a key role in spine health. Include calcium, vitamin D, and omega-3-rich foods such as milk, leafy greens, nuts, and fatty fish. Stay hydrated, as water helps maintain tissue lubrication and prevents discomfort. Consider consulting a physician for a vitamin D supplement during winter when sun exposure is limited.

• Sleep well: A comfortable sleeping setup helps prevent back pain. Use a firm mattress and sleep on your side with a pillow between your knees to reduce lower back pressure. Quality sleep rejuvenates the body, allowing natural repair processes to occur, essential during colder months.

• Manage stress: Winter often brings stress due to reduced outdoor activities and gloomy weather. High stress levels are linked to muscle tension, which frequently impacts the back. Practice relaxation techniques such as meditation, deep breathing, or mindfulness exercises. Winter-friendly activities like indoor yoga can help reduce stress and improve flexibility.

• Preventing back pain during winter

• Dress warmly, especially around the back.
• Take regular breaks to stretch if sitting for long periods.
• Use humidifiers to counteract dry air and support healthy breathing.