*LOW BACK PAIN* *Prevention & Treatment*

Low back pain can worsen in winter due to cold temperatures, stiffness, and reduced physical activity. Here are some tips to alleviate and prevent it:

1. Stay Warm

Layer up: Wear thermal clothing and keep your back covered.

Heating pads: Use a heating pad or hot water bottle to relax muscles and improve blood circulation.

Warm baths: Take warm baths to soothe stiffness and pain.

2. Stay Active

Stretching: Incorporate gentle stretching exercises to keep muscles flexible. Yoga poses like Cat-Cow and Child’s Pose are beneficial.

Low-impact exercises: Activities like walking, swimming, or stationary cycling can help maintain mobility.

Avoid prolonged sitting: Take breaks to move around if sitting for long periods.

3. Maintain Proper Posture

Use ergonomic furniture or cushions to support your back while sitting.

Avoid slouching, and keep your back straight when standing or walking.

4. Stay Hydrated

Cold weather can reduce your thirst, but staying hydrated helps maintain muscle elasticity and joint lubrication.

5. Use Pain Relief Techniques

Massage therapy: Gentle massages can reduce tension and improve circulation.

Topical ointments: Use pain-relief creams with warming effects.

6. Sleep Comfortably

Use a firm mattress and a pillow that supports your spine's natural alignment.

Sleep on your side with a pillow between your knees to reduce strain on your lower back.

7. Protect Your Back

Avoid heavy lifting or sudden movements that can strain your back.

If lifting is necessary, use your legs and keep your back straight.

8. Diet and Supplements

Include anti-inflammatory foods like fish, nuts, and leafy greens.

Consider vitamin D supplements, as sunlight exposure decreases in winter.

9. Consult a Professional

If the pain persists, consult the Doctor

Dr Naresh K.Anand

MBBS; MD;PGC-Pain Medicine