Winter Spine Health: A Seasonal Guide from Proliance Orthopaedics & Sports Medicine

The winter season is filled with celebration, family, and seasonal fun, but it can also bring an increase in back pain and spine strain. Lifting boxes of decorations, long travel days, icy sidewalks, and outdoor activities all place added stress on the spine, often more than people realize. To help you stay comfortable and active, this guide outlines practical ways to protect your back during decorating, travel, and winter activities.

One of the most common causes of winter-related back pain is improper lifting of heavy or awkward items like storage bins, trees, or wreaths. Practice safe lifting strategies like the ones below:

• Stand with feet shoulder-width apart and bend at the hips and knees, not at your waist. This recruits your stronger leg muscles rather than overloading your back.
• Keep items close to your body as you lift and avoid twisting while carrying them.
• If a box is too heavy or awkward, break it into smaller loads or ask someone to help you.
• Use tools like dollies or grabbers to reduce strain on your spine.

Don’t tackle everything in one marathon session. Alternate tasks and take short stretch breaks every 15–20 minutes to reset your posture and avoid prolonged strain.

Ladder and Overhead Safety

Hanging lights, garland, or ornaments overhead increases strain on both your shoulders and low back. Keep these precautions in mind:

• Use a stable step ladder on level ground rather than a chair or unstable surface.
• Have someone spot you while climbing and keep your movements slow and controlled.
• Avoid overreaching or leaning far to one side—if you can’t reach comfortably, climb down and reposition.

These simple steps reduce the risk of falls and minimize spine and shoulder strain.

Travel Without Back Pain

Whether your seasonal travel involves a long car ride or a flight, prolonged sitting can compress the lumbar discs and tighten muscles. Use these tips to travel comfortably:

• Choose luggage with wheels and adjustable handles; bend at the knees rather than the waist when lifting into car trunks or overhead bins.
• Place a small lumbar support pillow or rolled towel behind your lower back to maintain the spine’s natural curve.
• Take frequent breaks—stop to stretch and walk every hour or so during road trips, and on planes stand and move when it’s safe.
• Keep hydrated to help spinal discs stay flexible and reduce muscle cramps.

Planning ahead and pacing yourself helps protect your spine during both the journey and the activities at your destination.

Guard Against Winter-Related Back Stress

Cold weather itself can tighten muscles, making them more prone to strain when you’re shoveling snow, walking on icy sidewalks, or engaging in winter sports.

• Warm up before outdoor chores or activities; a few minutes of light movement increases circulation and reduces stiffness.
• When shoveling, push snow instead of lifting it when possible, and bend at the knees if you must lift.
• Wear supportive, slip-resistant footwear to help prevent falls on icy surfaces.
• For winter sports, prepare your body with dynamic stretching and strength exercises focused on the back and core.
  
• For those with chronic conditions, take breakthrough medication(s) at least an hour before you intend to be active. This includes Tylenol (acetaminophen), ibuprofen, or any prescribed medications from your physician. It’s always best to prevent pain rather than chase after it.

Cold muscles and slippery conditions increase injury risk, so take extra care as you enjoy seasonal outdoor fun.

Keep Your Season Comfortable

With safe lifting, regular movement, and smart travel and winter activity habits, you can protect your spine and stay active throughout the season. Even with preventative care, back pain can still occur. New sharp pain, pain that radiates into the legs, numbness, weakness, or symptoms that do not improve with rest should be evaluated by a spine specialist.

Proliance Orthopaedics & Sports Medicine provides expert spine care, from muscle strains to chronic conditions. Schedule an evaluation with one of our spine specialists to support a healthier, more comfortable winter season.