How To Protect Your Lower Back and Neck This Winter

During winter, you may be more susceptible to certain injuries that contribute to back and neck pain. According to the Canadian Chiropractic Association (CCA), 40% of work absences in Canada are due to back pain. In some cases, chronic back pain can be extremely debilitating and leave you unable to work or perform even the most rudimentary activities.

Meanwhile, 30 – 50% of adults in Canada experience neck pain in an average year, with 2 to 12% of cases severe enough to limit sufferers’ activities.

Fortunately, you can try various techniques to reduce your risk of injuries, while various professional treatments will help relieve pain at different levels. Below, we’ll explore the most common causes of back and neck pain in winter, tips to stay safe, and effective treatments.

What Are Common Causes of Lower Back and Neck Pain in Winter?

Shoveling Snow

Countless Canadians shovel snow off their driveway every year. But it can be dangerous: poor technique, the wrong equipment, and a lack of preparation may all lead to back or neck pain.

Try these tips to reduce your risk of injury when shoveling snow:

Warm Up

Shoveling snow is an intense form of exercise, so it’s crucial to warm up before you start. Perform a few stretches to loosen your muscles and get your heart beating a little faster.

Otherwise, you could go from a relaxing activity (such as watching TV) to heaving huge amounts of heavy snow without preparing your body for intensive exertion. This can cause strains and aches.

Take Your Time

Don’t rush: only lift as much snow as you can comfortably manage, and turn to face the direction in which you throw snow (instead of twisting at the waist). Allow yourself regular breaks.

Ask for Help

Don’t be afraid to ask a friend or relative for help when shoveling snow if you’re worried there might be too much to handle solo. Alternatively, consider hiring someone to take care of it for you: the expense will be worth it if you avoid back or neck pain.

Slipping on Icy or Wet Surfaces – Slip and Fall

Global News Canada reported that around 8,800 people in Canada were injured after slipping on ice within one year. Hip fractures are the most common outcome of any type of fall, and 20 – 40% of seniors die within a year of fracturing their hip. However, you could hurt your back and neck in a bad fall too.

Here are a few tips for avoiding falls on icy or wet surfaces:

• Take smaller steps.
• Walk more slowly than usual.
• Avoid stairs or slopes — take another route even if it’s longer.
• Leave home a little earlier so you don’t need to rush.

Lack of Exercise

We tend to be more sedentary throughout winter, and you may spend longer staring at a screen or sitting on unsupportive furniture than you do during warmer months.

As a result, you won’t stretch your muscles and joints as often. That can lead to tightness and stiffness. Even if you stay at home more in winter, try to perform stretches to stay flexible and reduce your risk of back or neck problems.

Why Is There an Increased Risk of Back and Neck Pain When Working From Home?

Another reason why working from home can cause issues with the neck and lower back is a lack of exercise. Commuting, climbing stairs, walking around the office to chat to colleagues all require more movement than sitting at your kitchen table all day.

Unsurprisingly, the Registered Massage Therapists’ Association of Ontario revealed that more patients sought help for back pain since the start of the pandemic, due to working from home with inadequate workstations.

Your desk may be poorly set up: your screen could be too high or low, your chair might offer inadequate support, and your posture could be all wrong. Over time, these issues can cause aches and pains that leave you unable to work comfortably — or at all.

How Do Experts Treat Lower Back and Neck Pain?

Whether you experience back or neck pain due to a fall, shoveling snow, or working uncomfortably at home, effective treatment is crucial. Otherwise, your pain could grow worse and worse until it becomes debilitating.

Chiropractors and physiotherapists can use a number of methods to treat pain in your lower back or neck. Bloor Yonge Chiropractic’s expert team offers the following services:

Remote Ergonomic Assessment

A comprehensive ergonomic assessment is one of the many remote services Bloor Yonge Chiropractic provides. We’ll invite you to send a brief video or images of your workstation, your position, or a performed activity via our Ask a Doctor form.

One of our chiropractors will examine your submission and provide detailed recommendations to help you avoid back or neck pain.

Chiropractic Treatment

Bloor Yonge Chiropractic’s Clinic Director, Dr. Igor Sapozhnikov, has created a unique method of administering chiropractic care. This combines a range of techniques to treat conditions affecting the neck and lower back (as well as numerous other areas of the body).

Our chiropractic treatment encompasses:

• Spinal and joint manipulation/mobilization
• Physical therapy modalities
• Spinal decompression
• Ergonomic corrections
• Therapeutic exercises
• Myofascial release
• Shockwave treatments

Chiropractic solutions recommended for your back or neck pain will be based on an in-depth physical examination and discussion. We’re dedicated to providing treatment tailored to your unique requirements to achieve the best results.

Physiotherapy Treatment

Physiotherapy is another effective way to treat back and neck pain. It focuses on correcting and preventing neuromusculoskeletal issues, encouraging recovery and proper function. It can:

• Alleviate pain
• Restore and increase range of motion
• Prevent further injuries
• Help you return to work

Bloor Yonge Chiropractic’s physiotherapists provide tailored physiotherapy treatments consisting of numerous approaches. These include:

• McKenzie exercises targeting back pain and sciatica
• Postural retraining with general conditioning
• Manual therapy techniques, including manipulation or mobilization
• Patient education on injury prevention and body mechanics

Our experts can provide a combination of chiropractic and physiotherapy treatments to ease your back or neck pain, whatever the cause. Book your appointment online or use our Ask a Doctor feature to get in touch with our team directly.