At MidAmerica Orthopaedics, we believe in showing your body the care and attention it deserves—and your spine is no exception! Back pain is one of the most common complaints we see, and it can often be prevented with a little extra love and mindfulness. Whether you’re shoveling snow, spending hours at a desk, or simply relaxing at home, these heartfelt tips will help you keep your spine healthy and pain-free.

1. Stay Active, Even in Winter

Cold weather can make it tempting to curl up indoors and reduce physical activity. However, regular exercise is essential for maintaining strong back muscles and a healthy spine. Low-impact activities like walking, swimming, or yoga can improve flexibility, reduce stiffness, and promote blood flow to your spine.

MidAmerica Tip: If you’re new to exercise or dealing with back pain, consult our specialists to develop a safe and effective fitness plan tailored to your needs.

2. Shovel Smarter, Not Harder

Shoveling snow is a common winter chore that often leads to back injuries. To protect your spine:

• Use a lightweight, ergonomic shovel to reduce strain.
• Bend your knees and lift with your legs, not your back.
• Avoid twisting your torso while throwing snow; instead, turn your whole body.
• Take frequent breaks to prevent overexertion.

MidAmerica Tip: If you experience lingering pain after shoveling, schedule an appointment with our team to address potential injuries early.

3. Create an Ergonomic Workspace

With more people working from home, poor posture at a desk or workstation is a leading cause of back pain. To keep your spine aligned:

• Use a chair with lumbar support or add a cushion to maintain the natural curve of your lower back.
• Keep your feet flat on the floor and your computer screen at eye level.
• Take breaks every 30 minutes to stretch and move around.

MidAmerica Tip: Our occupational therapists can help you set up an ergonomic workspace and teach you stretches to relieve tension throughout the day.

4. Dress Warmly and Mind Your Posture

Cold temperatures can cause muscles to tense up, increasing the risk of strain and pain. Wear layers to stay warm and consciously maintain good posture while sitting, standing, or walking. Avoid hunching over, which can lead to misalignment and stress on your spine.

MidAmerica Tip: If poor posture has caused chronic back pain, we offer comprehensive treatment options to help you feel your best.

5. Invest in Restful Sleep

Quality sleep is essential for spine health. Choose a supportive mattress and pillow that keeps your spine in a neutral position. Sleeping on your back or side is generally better for spinal alignment than sleeping on your stomach.

MidAmerica Tip: If you’re waking up with back pain, it may be time to reevaluate your sleep setup or seek professional guidance.

Love Your Spine, Love Your Life

This Valentine’s Day, show your spine some love by following these simple tips. At MidAmerica Orthopaedics, we’re here to support you with expert care, whether you’re preventing back pain or addressing a more serious issue. Our team of specialists offers a range of services, from physical therapy to advanced surgical solutions, all designed to help you live your best, pain-free life.

Take the Next Step

If back pain is keeping you from doing the things you love, don’t wait to seek care. Contact MidAmerica Orthopaedics today to schedule an appointment and let us help you take the first step toward a healthier spine!