As temperature drops, many of us prefer to be in cosy indoor environments, in the warmth of blankets and not indulge in most of the outdoor activities. While it’s natural to slow down in winter, reduced activity during the colder months can have significant implications for spinal health. Your spine which plays a central role in supporting your body and facilitating movement is particularly vulnerable to the effects of inactivity.

In a conversation with Jagran English, Dr. Vikas Tandon Director & Chief of Spine Services, Indian Spinal Injuries Centre explained how winter inactivity affects the spine and also listed tips to protect in cold weather.

Why Winter Inactivity Is Harmful To Your Spine?

Stiffness And Reduced Flexibility- Cold weather naturally causes muscles, ligaments, and joints to stiffen, particularly when combined with prolonged sitting or inactivity. Stiffness in the back muscles and intervertebral discs reduces spinal flexibility, increasing the risk of strain and injury.

Poor Posture- Long hours spent lounging on couches or sitting in improper positions can lead to poor posture. Over time, this puts undue pressure on the spinal discs and surrounding muscles, contributing to chronic back pain.

Weakening Of Core Muscles- Core muscles, which support the spine, tend to weaken during periods of inactivity. A weaker core fails to stabilize the spine effectively, leading to misalignment and discomfort.

Increased Pressure On Spinal Discs- Sedentary habits increase the load on the intervertebral discs, which act as shock absorbers for the spine. Constant pressure without movement can accelerate disc degeneration, heightening the risk of herniated discs and other spinal issues.

Reduced Circulation- Physical inactivity slows blood circulation, depriving the spine and surrounding tissues of essential nutrients. Poor circulation can lead to inflammation, increasing existing spinal problems and slowing down recovery from injuries.

Tips to Protect Your Spine During Winter

Stay Active Indoors- Do low-impact exercises like yoga, stretching, or indoor walking to keep your spine flexible.

Maintain Proper Posture- When sitting, use proper furniture, support your lower back with a cushion, and avoid prolonged slouching.

Dress Warmly- Wear layers to keep your muscles warm and prevent stiffness.

Take Frequent Breaks- Avoid sitting in one position for long periods. Stand, stretch, and move every 30 minutes to keep your spine mobile.

Hydrate and Eat a Balanced Diet- Staying hydrated and eating healthy food keeps your spinal discs healthy and well-cushioned.

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