Man standing with back to camera, hands on back

5 Tips for Managing Back Pain This Winter

Winter weather is fast approaching and nobody wants to be benched due to a bad back! Here are some ways to reduce back pain as the temperature drops.

Stay Active!

When it gets cold, it can be tempting to curl up on the couch and skip your workouts. While we fully support rest days and emphasize the importance of recovery, staying active is one of the best ways to reduce back pain. Being sedentary for too long can cause your back and supporting muscles to weaken and stiffen. We love this quick home workout to keep your back muscles strong and get you moving!


Additionally, throughout the day, set a timer for every hour and commit to moving for at least 5 minutes—even if you’re just walking around your house. Transitioning between standing and sitting frequently can help avoid postural related pain and dysfunction. Pro tip: walking up and down stairs can help take the load off your back and is an easy way to get movement in if you’re traveling this holiday season! Here are some quick moves you can do in just a few minutes to help stabilize the lower back and maintain a healthy spine.

Focus on Your Pliability Before and After Exercising

We’ve said it before and we’ll say it again—preparing your body for exercise is critical. When the weather gets colder, the likelihood of injury goes up due to reduced blood flow. Rolling out using our TB12 Vibrating Pliability Roller or TB12 Vibrating Pliability Sphere is key to reducing tension and restoring optimal function in the muscles that support the back.


Wear Layers

It may sound obvious, but staying warm is paramount to injury and pain prevention. When your body gets cold, it constricts the blood vessels in your extremities and directs more blood towards your internal organs. The lack of blood sent to your muscles around your spine can lead them to stiffen, causing pain and opening the door for injury. Add layers to keep your body warm so that your muscles continue to receive sufficient blood flow.

Stay Hydrated!

We know that you might feel less thirsty now that the weather is cooler, but your body still requires water, and staying hydrated is one of the best ways to stay pliable and reduce back pain. Your muscles are made up mostly of water so if you’re dehydrated, your muscles will not perform at their best and your pliability will suffer. Tight muscles in your lower back will lead to increased compression in the spine, which increases pain and discomfort. If you’re craving a hot drink as the temperature falls, reach for an herbal or decaffeinated tea.

If you’re dealing with muscle spasms in your back, consider supplementing your water intake with TB12 Electrolytes. Muscle spasms are often triggered by chemical imbalances leading to impaired signaling by nerves. Supplying your body with the electrolytes your body needs can help those nerves function properly. Even during the winter, aim to drink ½ your bodyweight in fluid ounces of water per day.

Eat More Anti-Inflammatory Foods

Pain is largely caused by inflammation, and swelling in your body pushes on nerve endings that send a signal to your brain that indicate danger or pain. If you’re experiencing back pain, you likely already have inflammation in your body. Reducing the amount of pro-inflammatory foods you eat is a simple way to reduce back pain. We know it’s the holiday season, but try to limit added sugar, refined carbs, alcohol, and processed meats when possible—your back will thank you! You can find anti-inflammatory foods here and more nutrient dense foods we love on our TB12 Grocery List