Tips to Keep Your Back Pain-Free and Safe This Winter

By AdventHealth Avista

Did you know that 8 out of 10 adults will experience back pain in their lifetime?

Spine wellness is important year-round, but winter poses increased risk for back injuries. In Colorado, we get our fair share of snow and ice. As beautiful as they are, these elements can be a recipe for spine injuries.

However, there are things you can do to help protect your spine during the wintertime. Neurological and Spine Surgeon, Dr. Sharad Rajpal with AdventHealth Avista shares some ways you can help keep your back in tip-top shape.

1. Wear Proper Attire for Cold Weather. Colder temperatures can cause stiffer joints and muscles and can restrict circulation, resulting in tightness and strain to the back muscles. Wear removable layers to keep your body at the right temperature and to adjust for shifts in indoor and outdoor temperatures. This includes accessories like scarves, hats, gloves, and socks.

2. Wear Weather-Appropriate Shoes to Avoid Falls. Wearing proper shoes with rubber soles or deep treads for better traction on ice and snow can help limit your risk for falls. Make sure your shoes are secured tight and fit correctly. A fall on the ice is one of the most common causes of back pain and injuries, so wearing the right shoes can help avoid a lot of pain.

3. Scan Thoroughly and Slow Down. Take a moment to scan sidewalks or driveways before walking. Even if something doesn’t look slippery, walk slowly, hold onto something nearby if possible, and keep your hands out of your pockets so that you can brace yourself if you do fall.

4. Proper Lifting Technique for Shoveling Snow. Shoveling snow involves bending, lifting, and twisting, three simultaneous actions that can easily result in a back injury. Protect your spine by using a lightweight shovel, preferably with a curved handle to avoid having to bend over too much. Bend at the hips, not the low back, and lift with your arms and legs instead of your back. Shovel small amounts of snow at a time and keep snow loads lighter. Finally, take frequent breaks and consider pushing the snow instead of throwing it.

5. Stay Active. Cold weather pushes people into a sedentary lifestyle. Staying active is an important part of protecting the spine. Even simple goals to walk indoors and stretch on a regular basis is helpful. Doing a little warm-up any time you are heading out in the winter cold is beneficial because it gets your blood flowing and loosens your muscles, and better prepares you for snow shoveling or any cold weather outing.

6. Be Cautious When Trying New Activities. Winter is a time for skiing, snowboarding, and much more. Because we don’t tend to do most of those activities in warmer months, our bodies are more prone to injury. Be sure to take on new activities at the right level and speed to avoid putting your body in danger of harm.

If you or a loved one is experiencing persistent back pain, Dr. Rajpal encourages you to speak with your doctor about how you can get rid of your back pain for good. Dr. Rajpal with AdventHealth Medical Group Spine and Neurosurgery in Louisville is proud to provide incredible spine care to the Louisville, Boulder, Broomfield, and surrounding communities.

Through generous donations to the AdventHealth Avista Foundation, our spine surgeons are equipped with state-ofthe-art technology to provide our patients with the best care possible. On Friday, April 12, you are invited to a Wellness Luncheon, hosted by the AdventHealth Avista Foundation. Event proceeds will support a new microscope for our spine surgeons to use in our newest operating suite. This new microscope is a powerful tool that allows for more flexibility and precision in the hands of our expert physicians.

The luncheon will be held at the Omni Interlocken Hotel in Broomfield and will feature six-time Olympic gold medalist Amy Van Dyken. Single event tickets are $115 or $1200 for a table of ten. If you’re interested in this incredible event, call 303-673-1011 or go to rmahf.org/avistawellnesslunch.