The winter season, with its low temperatures and changing conditions, can often cause increased discomfort and pain in the lower back. The low temperatures, humidity and lack of sunlight often contribute to tension in the muscles and joints, which can affect overall back health. Therefore, it is essential to pay special attention to methods for alleviating lower back pain during the winter.
In this article, we will look at three effective ways to reduce and prevent lower back pain during the colder months. We will examine how changes to our daily routine, such as paying attention to movement and nutrition, can help with lower back pain even during the colder months. To support these changes, we can also add supplements with key ingredients for managing muscle and nerve pain, such as Fenacson.
Lower back pain – symptoms and worsening in winter
Acute or chronic lower back pain can be extremely uncomfortable and debilitating. This type of pain can be caused by various factors and can vary in intensity. On average, around four out of five people experience varying degrees of lower back pain at some point in their lives.
Symptoms and causes
The most common symptoms of lower back pain include a dull or sharp pain that may appear on one side or cover the entire area. Sometimes the pain may radiate to the hips or lower limbs. Affected individuals often complain of limited mobility and difficulty standing up after prolonged sitting. Other common symptoms include tension or stiffness in the back muscles and postural problems.
The causes of lower back pain can be varied. One of the main factors is muscle tension, which can be caused by poor posture, improper technique when performing strenuous activities, or prolonged sitting. Other common causes include degenerative diseases of the intervertebral discs, such as discopathy. Arthritis can also cause pain, often accompanied by inflammation and stiffness of the spine.
Sinking during the winter months
The winter season can be accompanied by an increase in lower back pain due to several factors. One of the main causes is the low temperature, which can lead to greater stiffness and tension in the muscles. The cold causes muscle stiffness, which can increase discomfort in the back.
Winter weather is usually dry and cold, which leads to poorer circulation and constriction of the blood vessels. This reduces blood flow to the muscles and tightens the tissues around them, such as tendons and ligaments. These factors contribute to additional stress on the spine and affect the nerves of the spinal cord.
Additionally, the winter season typically restricts physical activity for most people due to unfavourable weather conditions. A lack of movement and physical activity can lead to the weakening of the muscles and the back’s supporting system, making the lower back more susceptible to pain and injury.
An additional factor contributing to increased lower back pain is the change in body posture during winter. This may sound unusual, but because of the feeling of cold, we unconsciously alter our posture. When we are outside, we usually hunch over when a cold wind blows to protect ourselves, and during sleep there is a tendency to curl up to retain maximum heat. The change in posture over the months can lead to strain on the spine, resulting in lower back pain.
How to cope with winter conditions?
During winter there are specific conditions which, if taken into account, can help us avoid unpleasant back pain. To prevent your back pain from worsening in winter and to stay healthy and active, you can follow these practical tips specifically tailored to these conditions:
- Avoid slips and falls. Various injuries can cause or worsen lower back pain. When you go out in snowy or icy weather, walk slowly and carefully. Choose your footing carefully – it’s better to walk on snow than on ice.
- Appropriate clothing. Dress for the weather – wear a warm coat and boots that don’t slip easily. It’s a good idea to have an extra pair of gloves, a hat and a scarf at home and at work. Dress warmly even if you’re only going out for a short while.
- Use warm water. Using a hot water bottle, soaking in a warm bath or taking a hot shower after exposure to the cold can be both pleasant and beneficial. Warm water relaxes muscles stiffened by the cold, which can help prevent ligament strain and the onset of pain.
Movement – the key to avoiding lower back pain
Regular physical activity plays a key role in maintaining a healthy spine and preventing lower back pain. It is especially important in winter when our overall mobility is reduced. Exercise provides various benefits that support the muscles, spinal structures and the overall health of the musculoskeletal system. Strong abdominal and back muscles maintain proper posture and support spinal stability. This effect reduces the load on the discs and joints, thereby reducing the risk of lower back pain.
Suitable exercises we can do at home
During the winter months, exercising at home is a good alternative for maintaining our physical fitness. Exercises that strengthen the back muscles are crucial for avoiding lower back pain. These include dynamic stabilisation exercises, certain types of yoga and exercises with resistance bands.
Regular stretching should be part of your daily home exercise routine. Stretching your lower back contributes to your overall mobility and can prevent or improve existing pain. Some stretches that target the lower back include bringing your knees to your chest while lying on the floor, cat-cow exercises, piriformis stretches, and flexion-rotations.
How to eat to avoid lower back pain
During the winter months, foods that do not cause inflammation are recommended, such as fish, more vegetables, fruit and pulses.
It is recommended to avoid excessive consumption of processed foods. These types of foods typically have inflammatory properties, which can contribute to lower back pain. Alcohol has a similar effect, so it is important not to overdo it with that either.
To maintain a healthy musculoskeletal system, it is important to consume a variety of key nutrients, vitamins and minerals. Sometimes it can be difficult to provide the body with everything it needs, so if you experience lower back pain, targeted supplements such as Fenaxon can help. Some key substances that can help reduce lower back pain and which are also contained in Fenaxon are:
- Curcumin has been shown to alleviate lower back pain caused by nerve inflammation. Its effectiveness is due not only to its anti-inflammatory properties but also to its ability to stimulate antioxidant enzymes. [1]
- Magnesium is an important mineral for muscle health and our nervous system. Regular magnesium intake, especially in combination with exercise, can significantly reduce lower back pain and improve mobility. [2]
- Uridine monophosphate is an important nucleotide that plays a neurological role and can be obtained from animal organs such as pork or beef liver. Taking uridine monophosphate may reduce the pain caused by peripheral neuropathy, especially in combination with folic acid and vitamin B12, which are also contained in Phenacson. [3]
- Acetyl-L-carnitine has neurotrophic and neuroprotective properties. Various mechanisms have been identified through which it can alleviate neurological pain, such as lower back pain. Acetyl-L-carnitine has a positive effect on chronic pain. [4]
- B-group vitamins – these vitamins have long been known for their pain-relieving effects. The combination of B-group vitamins has been shown to be effective in treating lower back pain and other musculoskeletal problems, which can be explained by the anti-inflammatory, neuroprotective and neuromodulatory properties of these vitamins. [5]
References:
- Xiao, L. et al., Curcumin alleviates lumbar radiculopathy by reducing neuroinflammation, oxidative stress and nociceptive factors. Eur Cell Mater, 2017. 33: pp. 279-293. As a non-toxic natural product, curcumin possesses an exceptional anti-inflammatory profile. We hypothesised that curcumin alleviates lumbar radiculopathy by reducing neuroinflammation, oxidative stress and nociceptive factors. In a dorsal root ganglia (DRG) culture, curcumin effectively inhibited TNF-α-induced neuroinflammation in a dose-dependent manner, as demonstrated by the mRNA and protein expression of IL-6 and COX-2. Additionally, curcumin protected neurons from the excessive production of reactive oxygen species (ROS) and cell apoptosis induced by TNF-α and, accordingly, promoted the mRNA expression of the antioxidant enzymes heme oxygenase-1, catalase, and superoxide dismutase-2.
- Yousef, A.A. and A.E. Al-deeb, A double-blind randomised controlled study on the value of sequential intravenous and oral magnesium therapy in patients with chronic lower back pain with a neuropathic component. Anaesthesia, 2013. 68(3): pp. 260–266. To our knowledge, this is the first study to investigate the effects of long-term magnesium therapy in patients with refractory chronic back pain of neuropathic origin. Our results indicate that the magnesium and physiotherapy regimen applied to the patients in the magnesium group resulted in a significant reduction in the intensity of their pain and significant improvements in all ranges of mobility of the lumbar spine during the 6-month follow-up period, compared with baseline values and the values in the control group.
- Negrao, L., P. Nunes et al. Neuropathy, Uridine Monophosphate, Folic Acid and Vitamin B12 in Patients with Symptomatic Peripheral Entrapment Neuropathies. Pain Management, 2016. 6(1): pp. 25–29. Patients received one capsule daily of uridine monophosphate, folic acid and vitamin B12 for two months and were evaluated using the Pain DETECT questionnaire. Results: The total pain score decreased from 17.3 ± 5.9 at baseline to 10.3 ± 6.1 at final evaluation (p < 0.001). Concomitant analgesic and anti-inflammatory therapy was discontinued or reduced in 77.4% of patients. Conclusion: Uridine monophosphate + folic acid + vitamin B12 reduced the total pain score, pain intensity and characteristics, and associated symptoms.
- Sarzi-Puttini, P., et al., Acetyl-L-carnitine for chronic pain: a narrative review. Pharmacological Research, 2021. 173: p. 105874. Acetyl-L-carnitine has also been found to have long-term neurotrophic and analgesic activity in experimental models of chronic inflammatory and neuropathic pain. ALC is currently considered promising for the treatment of neurodegenerative diseases, toxic encephalopathies, and neuropathic forms of pain and mood disorders.
- Nava-Mesa, M.O. and G.R. Aisurú Lanche, [The role of B-group vitamins, thiamine, pyridoxine and cyanocobalamin in back pain and other musculoskeletal conditions: a narrative review]. Semergen, 2021. 47(8): pp. 551-562. The antinociceptive role of the B-vitamin complex has been recognised for decades, specifically the combination of thiamine, pyridoxine, and cyanocobalamin (BVC). There is also accumulating evidence suggesting an adjunctive analgesic effect in lower back pain. The aim of this review is to present the existing evidence and the latest findings on the therapeutic effects of the BCC combination in low back pain. Some of the most relevant underlying mechanisms of action that may explain these effects are also analysed. The reviewed evidence suggests that the combined use of PCT has an adjunctive analgesic effect in mixed pain, specifically in low back pain and other musculoskeletal disorders with nociceptive and neuropathic components. This effect can be explained by the anti-inflammatory, antinociceptive, neuroprotective and neuromodulatory action of the TPC combination on the sensitised pain system.
