Tips to prevent Back pain in winter

#SpineWala #BackPain #Winter #spinesurgeon #patilclinic #chembur #sion

Dr Om Patil

MBBS, MS Orth, FCPS Orth

FCISS, AOSpine Fellowship

Consultant Endoscopic Spine Surgeon in Mumbai

We can’t change the weather…but we CAN prepare for it.

Weather conditions could potentially affect your pain levels and follow the tips below to keep your back pain in check.



  • Stay warm—Keep your home at a comfortable temperature and dress for the weather when you go outside.Wear a few layers and remember to keep your back and neck covered. Wear multiple layers during cold weather. It is always better to overdress than to underdress as you can always remove layers of clothing if it tends to get too warm.

  • Prevent accidents—Take your time, watch your step, and keep an eye out for potential hazards that could get in your way or cause a slip.



  • Stay Active—Get up and get moving. If it’s too cold outside to take a walk, try some yoga or turn on your favorite playlist and dance around your living room. *Check with your doctor before beginning any new diet or fitness program. Always listen to your body and stick to movements that are comfortable for you.*


Click here to learn some of the best exercises for back pain.

  • Regular Stretching: Always perform basic stretching exercises before indulging in any strenuous activity. It is important to warm up your muscles before using them rigorously. Do not pressurise your muscle tendons and ligaments. Use a support while lifting heavy weights to avoid lower back issues.


  • Watch your Posture: If major part of your day is spent in the office or you work sitting for long hours. It is imperative that you sit in a correct posture all the time. Many people sit on their chair hunching forward towards their computer screen. Instead of hunching forward, you should keep your back flat against the back support of your chair and your shoulders well inclined.While sitting at a desk, try to keep your arms making a 75 to 90 degree angle with the elbows. Keep your knees level at the same level of your hips or knees slightly above the hips. Always keep your feet flat on the floor or utilize a footrest to maintain a good posture.

  • Use Anti-Inflammatories: In case of acute back pain. Use anti inflammatory ointment and creams/ spray that penetrates deep inside, produce warmth to relax the muscles and help you recover fast.


  • Maintain a healthy diet—Avoid consuming too much sugar, processed foods, or alcohol as these can cause inflammation and make pain worse. Try to stick to anti-inflammatory foods such as fruits, vegetables, beans/nuts, and fish.


  • Relax—Grab your favorite blanket and take a break; but remember…lying around all day will only make back pain WORSE. Try to get up and walk around every hour or two.

Remember, back pain may be common, but that doesn’t mean you have to live with it. Back and neck pain can be caused by a variety of factors and can worsen over time. If pain persists beyond a couple weeks or occurs following an injury, it’s important to see a doctor to determine the source of the pain.

Our team of experienced and certified orthopaedic spine surgeons is here to help ease your pain and get you on the road to recovery. For more information about our individualized treatment plans and services for spinal disorders, or if you would like to schedule a consultation with one of our surgeons, please contact us today.



Dr Om Patil is endoscopic spine surgeon in Mumbai practicing in Chembur, Dadar, Sion, Bandra, Mahim and Khar West areas of Mumbai
www.patilclinic.com/Winterbackpain