As the cooler weather sets in, many of us look forward to enjoying outdoor activities and winter sports. However, the drop in temperature can also lead to tighter muscles and restricted blood circulation, making us more susceptible to back and neck pain. At The Joint Chiropractically, our motto is “Getting healthy and staying healthy for a lifetime,” and we want to ensure you stay active and feel great throughout the winter season. Here are some essential tips to help you reduce the effects of stress on your nervous system to maintain optimal wellness and prevent discomfort, so you can continue doing the things you love.
Common Winter Complaints
- Back Pain: The cold can cause muscles to tighten, leading to stiffness, discomfort and of course subuxations.
- Neck Pain: Poor circulation and reduced movement during the colder months can exacerbate neck pain.
To keep you feeling your best, follow these simple yet effective prevention tips.
Back Pain Prevention Tips
- Incorporate Muscle-Strengthening Exercises: Aim to strengthen your back muscles at least 2-3 days a week. Exercises like planks, bridges, and leg lifts can help build a strong foundation and prevent injuries.
- Stretch Regularly: Start your day with gentle stretches to loosen up your muscles. Stretching before exercise is also crucial to prepare your body for physical activity and prevent strains.
- Practice Good Posture: Whether you’re standing or sitting, maintaining proper posture is key. Keep your shoulders back, spine straight, and avoid slouching to reduce pressure on your back.
- Lift with Care: Avoid heavy lifting whenever possible. If you must lift something heavy, bend your knees and keep your back straight to minimise the risk of injury.
- Maintain a Healthy Weight: Extra weight can strain your back, so aim to maintain a healthy weight through a balanced diet and regular exercise.
Neck Pain Prevention Tips
- Gentle Neck and Shoulder Rolls: When you wake up, gently roll your neck and shoulders to release tension and improve circulation. This can help alleviate stiffness and prepare your neck for the day ahead.
- Invest in a Good Pillow: A contour pillow can make a significant difference in your neck health. Choose one that keeps your neck aligned with your spine to ensure proper support while you sleep.
- Maintain Good Posture: Just like your back, your neck benefits from good posture. Keep your head aligned with your spine and avoid jutting your chin forward.
- Set Up an Ergonomic Workstation: Ensure your workspace is set up to support good posture. Your computer screen should be at eye level, and your chair should support your lower back.
- Limit Screen Time: Holding your mobile phone to your face and reducing screen time can prevent neck strain. Try to take breaks from screens and practice the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
By following these tips, you can enjoy the winter months feeling great and maintaining good mobility. Prevention is key to staying healthy and active, ensuring you can continue to do the things you want to do. At The Joint Chiropractically, we are here to support you in getting healthy and staying healthy for a lifetime.
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