Back pain in winter: Follow these 4 ways to get rid of it

Digital Desk: If you have a low back strain on a regular basis, it can be rather disabling. Back pain may become more prevalent as a person matures due to age-related physical and psychological changes. According to studies, the prevalence of low back pain (LBP) increases with age.

Back pain can be classified as severe or chronic if it is caused by mechanical, degenerative, inflammatory, oncological, or viral factors.

Most people suffer from physical back pain as a result of excessive durations of sitting, poor vitamin D levels, ageing, and a lack of activity. Chronic back pain is common in older persons due to degenerative factors such as osteoporotic vertebral fractures, tumours, spinal infection, and lumbar spinal stenosis.

"Though some may experience mechanical causes of back pain, such as muscle sprain, fracture, disc collapse, and spondylolysis, where one vertebra slips over another vertebra," said Dr Hardev Singh, Consultant Orthopaedics, Joint Replacement, Ujala Cygnus Central Hospital, Haldwani, Uttarakhand.

Bacterial causes of back pain, such as TB of the spine, are particularly frequent in India. There is pus growth in this, which further compresses the spinal cord and nerve root, causing back discomfort that may radiate to the lower limbs.

Dr Singh said that in the winter, back pain can be avoided by stretching the back every 1-2 hours and engaging the body in some lumbar strength exercises or lower back exercises. Lumbar strengthening exercises aim to strengthen the lower back and the spinal cord.

"Sitting for lengthy periods of time in the office or working for 4-5 hours promotes spine binding. When the paraspinal muscle weakens, it produces mechanical back pain, hence lumbar strengthening exercises should be performed "Dr Singh stated.

The American Heart Association (AHA) recommends at least 30 minutes of moderately strenuous aerobic exercise five days per week. Because bone loss and osteoporosis can damage the spine, vitamin D and calcium intake are crucial in fighting their growth. It can put you in danger of breaking your hip or suffering a spinal fracture.

Low vitamin D levels, which are far more common in today's youthful population, can also induce back pain. "Screening for vitamin D blood levels and calcium levels aid in treatment. Vitamin D can be obtained through dietary modifications. To alleviate back discomfort, increase your intake of milk and eggs "Dr Singh recommended.

Maintain a straight posture since kyphosis can be caused by continual forward bending of the spine. "A person should take a break every 1-2 hours to stretch their muscles. Sit with back support. If you have cervical pain, wear a soft cervical collar while sitting for long periods of time "Dr Singh stated.

If you have frequent back pain, avoid lifting large objects. It will cause the vertebral disc to collapse. If this occurs, it will be converted to radicular pain, also known as sciatica.