You may love the winter weather, but if you've got back problems, you'd likely prefer to spend the colder months in hibernation. Not only can the harsh weather increase the symptoms of arthritis, but the icy environment can lead to slip-and-fall accidents. Regardless of the cause, pain, stiffness, decreased physical activity and loss of time on the job are often the results.

If you're hoping to enjoy our winter wonderland this year (and survive all the work that comes with it), it's important to keep your back in good health. Consider these tips:

Clear the walkways

According to Ryan Church, doctor of nursing practice and orthopedic spine specialist at MountainStar Comprehensive Spine Center, icy walkways send more than a few victims to the doctor each year. Abruptly falling onto a hard surface can cause a myriad of injuries; many severe enough to limit your mobility or painfully remind you of that fall for a long time to come. Simply clearing the walkway of snow may not be enough. Keep ice and slush from accumulating and claiming new victims by applying salt, sand, kitty litter or sawdust.

Shovel with care

You may not mind getting out there and keeping your sidewalk and driveway clear, but your back may not be as enthusiastic about getting the job done. In fact, a 2011 Center for Injury Research and Policy study reported an average of 11,500 emergency room visits each year due to snow shoveling. Of those visits, over 34 percent were due to lower back injuries. If shoveling is on your calendar, Church recommends treating the activity as you would an exercise workout.

"First, warm up and stretch," he said. "And be sure to take the time to stretch when you are finished working in the cold to ensure optimal muscle health."

Know your limits

According to Medical News Today, low back pain is the number one cause of disability worldwide. That's why it's important to understand and recognize your limits when it comes to physical labor and activity. Take frequent breaks when you're working outside and don't put yourself in precarious situations. It really is OK to let the pros brush the snow off your roof. Don't let a back injury disrupt your plans for enjoying your favorite wintertime activities!

Dress the part

If you're donning seasonally inappropriate clothing this winter, your back might soon tell you it's time to trade the stiletto heels for a heavy-soled pair of snow boots. So make sure you're wearing non-skid footwear when snow, slush and ice cover walkways and parking lots. Additionally, cold temperatures can exacerbate the symptoms of arthritis, so dress warmly before heading outside if you suffer from the condition.

Hit the gym

It doesn't matter where you work out whether it's at the gym, on the street or in your living room. Getting some physical activity each day is a critical component of protecting your back during the winter.

"Some back problems are more prevalent in the colder months," Church said. "Slick conditions, reduced physical exercise and injuries from winter sports all play a role in spine troubles during the cold winter months. Staying as active as possible can help you to keep your spine healthy and minimize injury this year — and every year. Take the time to plan ahead and fit your chosen physical activity into your weekly schedule."

One thing is inevitable; winter weather is sure to stick around for (at least) a few months. So use these tips to protect your back and stay in action. If you do end up with back pain this winter, schedule an appointment at one of the MountainStar Comprehensive Spine Centers. We'll see you today and get you back to your fun-filled winter activities in no time.

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