Cold Winter Weather and Sciatica

Sciatica and hip pain. What is bringing it on and what can we do about it?

There are many factors that can affect these conditions, but let’s talk about some of the seasonal changes that can cause them.

What is bringing it on?

- The Fall to winter weather change

With the fluctuations in the weather, people tend to notice the slight aches that they had before getting worse as the temperature turns cold.

- Cold weather can cause us to tighten

The new cold weather can always mean that we may start to tighten our muscles more causing us to be stiffer.

- Changes in the way we walk

As it gets colder we often change the way we walk. We may start to shorten our strides and again tighten up as we walk due to icy sidewalks or colder than we want weather! This can cause new or increased aches and pains.

We also tend to be more sedentary as it gets colder. If you are anything like me, we don’t have the same motivation to be outside in the cold getting active when we can be warm and cozy inside watching all those Christmas movies.

When we do get to go outside the activities we get to do aren’t so great for the hip or back - like shoveling and snow blowing. 👎

What can we do about it?

1. STAY ACTIVE!

If you catch the pain before it gets too bad, try to stay as active as possible, even as the weather changes. Try doing activities like, short walks (inside or out), snowshoeing, or building a snowman!⛄️

Make sure to add stretching into your regular routine - paying special attention to the hip and back.

2. If you already have significant hip pain or sciatica, finding the proper stretches and activities that reduce your symptoms is key. You shouldn’t have to suffer through severe pain while doing your exercises or activities. This could actually slow down your progress. Make sure to chat with your physiotherapist or health care provider to see if they can help offer you some stretches or exercises that will not be painful.

3. Change positions frequently. If you are less active in the winter or your job requires long periods of sitting, make sure to take breaks to change positions and move around. Our muscles and joints need this regularly in order to avoid being stressed or strained in one position for too long. A great way to do this is by trying some indoor exercise activities such as chair yoga or simple stretches in bed.

Of course, all hip and sciatic pain is not the same and can’t be treated in the same way. Make sure to have it checked out by your physiotherapist so you have the right set of exercises and specific advice tailored to your condition.

Click below to watch our in-depth video about sciatica!

Back Pain And Why You Should Ignore Friendly Advice

Okay, that might be a bit harsh... 

Don't ignore everyone completely when they talk to you about back pain. Just make sure you keep a few things in mind when getting that well-meaning advice.

First, let's set up the scenario...you may have gone through a similar situation. You start to have back pain or maybe you've been dealing with it for a while. When asked why you're looking a bit bent over today, you mention to a friend that your back has been getting pretty bad lately and it's starting to affect your everyday life. 

Suddenly, you see them light up. They look like a kid in class with their hand shot straight up in the air and a giant grin on their face because they know all the answers. 

The reply usually goes something like this: "I've had that before! I know just what you should do!"  

This is where you insert advice 'X'...

Now, X can be anything from stretching and strengthening to getting painkillers and surgery....I've heard it all. Not that there isn't a time and a place for these options (and many more), the issue here is that the advice is based on THEIR experience. And despite what they may think, back pain comes in many shapes and forms. 

Just for a few quick examples of different structures that can be affected...you can have strained muscles of the low back, herniated discs, degenerated discs, nerve pinching or irritation...or even combinations of these conditions. Within these broad structure categories are several sub-categories and variations. 

Now I'm honestly not writing this to scare you away. The point is that your back pain is not necessarily the same as your friend or family member's back pain.

To fully understand and properly treat your very individual circumstances, you need to be assessed by a licensed physiotherapist. A diagnosis of your condition will be given, along with a customized treatment plan and schedule.

The point is...while that friendly advice is well-meaning, you might want to talk to your local physiotherapist first.