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Spinal Health: What To Do When Snow Changes Your Routine

Spinal Health: What To Do When Snow Changes Your Routine

When snow starts falling and temperatures drop this winter, our usual routines often get disrupted. On days when unexpected snow or below-zero chills roll in, halting our normal routines of exercise or activities, it’s important to get creative to maintain our back and spinal health. Here are some alternatives and strategies to maintain healthy habits when the snow changes your routine.

Indoor Exercise Alternatives

If your usual outdoor walk or run is off the cards, consider indoor exercises that focus on strengthening your core, which is crucial for spinal health.

Yoga is an excellent choice, with poses like the Cat-Cow, Child's Pose, and Bird-Dog being particularly beneficial for the spine. Yoga not only improves flexibility and strength but also promotes good posture and reduces stress.

Pilates is another fantastic option, with exercises focusing on core strength, balance, and flexibility. The Pilates bridge, for instance, is an excellent exercise for strengthening the lower back and gluteal muscles.

Strength training exercises such as planks, back extensions, and squats can also help maintain a strong and healthy spine. And you don’t even need weights at home. Bodyweight exercises can still help build strength in your muscles.

RELATED: The Best Indoor Activities for Back Pain

Stretch Regularly

Regardless of season and weather patterns, stretching is essential. In the cold weather, muscles tend to tighten, which can exacerbate back pain. Regular stretching can help keep your muscles flexible and reduce tension in your back. Gentle stretches like knee-to-chest, seated spinal twists, and neck stretches can be done throughout the day, even while watching TV or working from home.

As well as being a good substitute for exercise on a snowy day, stretching habitually can help you maintain your strength on the days when you can’t do your routine walking or activities.

Practice Good Posture

If you're spending more time indoors and possibly working from home, it's crucial to maintain good posture. Sit with your back straight and shoulders back, keep your feet flat on the floor, and your computer screen at eye level to prevent straining your neck. Regular breaks to stand, stretch, and move around can also prevent stiffness and discomfort.

Stay Hydrated

Hydration is vital for spinal health as the discs in your spine need water to maintain their structure and relieve pressure on the spine. Despite the cold weather, ensure you drink plenty of fluids throughout the day.

Use Heat Therapy

Heat therapy can provide relief from back pain, especially during cold weather. A warm bath or a heating pad can help relax tight muscles and improve blood circulation, providing relief from discomfort.

Mind Your Snow Shoveling Technique

One useful exercise that the winter elements do bring is shoveling snow. However, it does bring its own hazards.

If you need to shovel snow, use proper techniques to protect your back. Keep your back straight, bend at the knees, avoid twisting your torso, and lift with your leg muscles. Take frequent breaks and stop if you feel pain.

Professional Pain Relief at Inspired Spine

If you're experiencing persistent back pain, don't hesitate to seek professional help. At Inspired Spine, we help many patients find the treatment plan that is right for them for back and spine relief. No matter what the winter will throw at you, we are here to help.

Schedule a consultation with us online or give us a call at (952) 225-5266.