Winter Back Pain Pitfalls & Prevention Tips

Winter is a magical season—the beauty of fresh snow, the crisp air, and the joy of spending time with family outdoors. But it’s also a time when I see an uptick in back pain and injuries in my clinic. Whether it’s from shoveling snow, slipping on ice, or even the toll cold weather takes on your muscles and joints, winter can be pretty tough on the spine if we’re not prepared.

Why Does Winter Worsen Back Pain?

Cold weather affects your muscles by causing them to constrict, reducing flexibility and increasing the risk of injury. When muscles are stiff, they can’t support your spine as well, leaving you more vulnerable to conditions like herniated discs, arthritis flare-ups, and general strain.

Combine this with common winter activities like shoveling snow or navigating icy sidewalks, and it’s easy to see why back pain becomes such a frequent issue this time of year.

5 Tips to Keep Your Spine Healthy This Winter

Staying ahead of winter back pain isn’t complicated—it just requires a little preparation and mindfulness. Here are tips I give to my patients looking to protecting their spine during these colder months especially:

1. Warm Up to Prevent Back Pain Before Winter Activities
   Many winter chores, like snow shoveling, involve movements your body isn’t used to year-round. These are unique, seasonal activities that require warming up to prepare your muscles for the unfamiliar strain. Treat winter chores like a workout: spend five minutes stretching and moving lightly to warm up your muscles before heading outside. I call it the “5-5 rule”—five minutes to warm up and five minutes to cool down.
2. Shovel Snow Safely to Avoid Back Injuries
   Shoveling snow is one of the most common causes of winter back injuries, but it doesn’t have to be. The key is to push the snow forward instead of lifting it. Treat it like a pushing activity, not a lifting one, to reduce strain on your back. Avoid twisting motions, which can place extra pressure on your spine. If possible, use an ergonomic shovel to make the job easier and minimize the risk of injury.
3. Dress Warmly to Protect Your Muscles from Cold-Related Strain
   Cold muscles are more prone to injury. Wear layers, gloves, and a hat to keep your body warm and reduce the risk of cold-related tension in your back and joints. Proper winter gear is like “armor” for your body.
4. Stay Active Indoors to Prevent Stiffness and Pain
   It’s tempting to hibernate during the winter, but staying active is essential for spine health. Gentle yoga, walking in place, or using a treadmill can promote circulation, keep your muscles flexible, and prevent stiffness. Movement is medicine! If you’re looking for a way to stay active with loved ones, choose activities that involve the whole family, like indoor stretches, dancing, or even a light game of bowling or ping pong. Staying active together can make fitness more fun and help everyone stay moving during these colder months.
5. Listen to Your Body and Know When to Seek Help
   Pay attention to your body’s signals. If you feel pain that lingers or something doesn’t feel right, it’s time to stop and evaluate. Seeking medical attention early can prevent minor issues from turning into more serious injuries.