After a cold spell this past week its clear to see that winter is well on the way. Shorter days and less favourable weather often lead to a more sedentary lifestyle, and consequently we see a rise in aches and pains throughout the winter season.
At Burton Joyce Osteopathy, we understand how seasonal changes affect the body, and we’re here to help you stay comfortable and pain-free throughout the winter months.
To support you this season, we’re sharing some insider tips and guidance on what to look out for, how to manage common winter aches, and how osteopathy and massage therapy can make a difference.
The most common winter-related aches and pains
With colder temperatures, our bodies naturally respond by tightening muscles and reducing circulation, which can lead to increased discomfort and pain in areas like the back, neck, and shoulders. For some these effects are mild, but for others they can lead to a flare-up of chronic issues or even new injuries.
The most common winter-related pain points we see in our Nottingham clinic include lower back pain, neck and shoulder tension, joint stiffness and sports injuries.
Typical cold weather injuries
1. Muscular strains and tensions: Tensing and bracing against cold temperatures can lead to the overuse of muscles, particularly around our neck and shoulders.
2. Arthritic pain and joint stiffness: Reduced circulation, tight muscles and changes in atmospheric pressure can all cause conditions like arthritis to feel worse during the winter.
3. Joint sprains and ligament sprains: Cold icy mornings and wet dark weather increases the likelihood of slips and falls, potentially causing joint injuries and ligament sprains. For the more active, winter sports or outdoor exercise in chilly conditions can lead to muscular strains if the body isn’t warmed up properly.
4. Neck and postural pains: On the other hand, winter weather often limits outdoor activities and discourages people from exercising as regularly as they would during the warmer months. This reduction in physical activity leads to a loss of muscle tone and leaves us more vulnerable to everyday postural pains.
5. Lower back pain and disc injuries: We also spend a lot of time sitting through the winter months, so as well and reducing our movement and stability, we’re also increasing the load placed on the lower backs. This can exacerbate existing back issues and places additional strain on the lumbar discs.
Our top tips for managing and preventing injury
1. Maintain an active lifestyle, consistency is key when it comes to exercise and movement. You might want to swap the open water swimming for hot yoga or Pilates during winter, but don’t stop exercising altogether.
2. Warm up and cool down, if you are exercising outdoors or in cold conditions make sure you warm up adequately before your work out and stretch afterwards. Simple stretches can go a long way to prevent muscle pulls and strains.
3. Layer up and stay warm and dry when outside. Applying heat to tight muscles and arthritic joint pains can also be really soothing.
4. Know your limits and listen to your body, rest when you need to. If you have noticed your back start to grumble, slow the pace and be cautious with any lifting or strenuous activity.
5. Keep moving, this helps to keep the circulation pumping and maintains good joint mobility. Regular breaks from sitting will take the pressure off your spine.
6. Invest in good footwear. The onset of dark and wet mornings and nights means a higher risk of slipping over, choose comfy shoes with a good grip.
When should I seek help?
Osteopathy and massage therapy are great ways to manage aches and pains throughout the year.
Osteopathic treatments focus on aligning and balancing the musculoskeletal system, improving joint mobility, posture and reducing strain. Massage therapy is a powerful complement to osteopathy, offering muscle relaxation, improved circulation, and adding further support for the body’s natural healing processes.
As always, we advise that you seek help for any injury that doesn’t quickly and easily settle. It’s better to have a prompt diagnosis and treatment plan in place, than to let tensions build, pains worsen and allow compensation patterns to develop.
Whether you’re dealing with a specific pain, looking to stay active, or seeking relief from general discomfort, our team at Burton Joyce Osteopathy in Nottingham is here to help.
Contact us today at 0115 9984798 or email us at info@burtonjoyceosteopathy.co.uk to book a consultation and learn how osteopathy and massage can keep you feeling your best, whatever the weather brings.
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