Spinal Health Over The Silly Season
Christmas time is a chance for many to unwind and recharge for the year ahead. With all the holiday activities, alcohol, parties and lazing about, you’ve got a recipe for recharging yourself or potentially ruining yourself. If you’re keen to stay healthy this festive period follow these handy tips:
Decorations: Putting up holiday decorations often involves lifting and reaching, which can strain your back and neck. Use a step stool instead of stretching or standing on chairs and avoid awkward postures.
Holiday shopping: Bags filled with gifts can contribute to back pain. Distribute the weight evenly and take breaks to rest your arms and back.
Luggage: Traveling often involves carrying heavy luggage, which can put strain on your spine, especially if you're lifting incorrectly. Most lifting injuries involve awkward postures rather than simply heavy loads. Avoid lifting heavy objects above your shoulders or twisting while lifting. Use a rolling suitcase or ask for help if needed.
Long travel: Traveling long distances by car or plane often involves sitting for extended periods, which can stiffen your back and neck. Get up and move around at least every two hours to stretch and walk around.
Prolonged standing: standing for long periods can stir up your lower lumbar spine. Make sure you move around as much as you can and limit the amount of time you are standing still.
Prolonged sitting: Relaxing with a cup of tea and a Christmas mince pie, can turn into 7 cups of tea and 7 mince pies. While you are sitting ensure it is a good chair with good support, sitting on the floor is not great for longer periods when your spine is a bit older. Make sure do a physical activity every morning and afternoon like going for a walk.
The wrong sort of lazing: Falling asleep in an armchair or on a beanbag can really stir up an existing neck or lower back injury. Make sure your posture is sound for any siesta.
Sleeping in Uncomfortable Beds: Sleeping in unfamiliar or uncomfortable beds can lead to back pain. Take your own pillow on holiday with you and ensure you sleep on a supportive mattress.
Participating in sports: Trying new activities or sports you haven’t done for a while, like touch rugby or even throwing a frisbee, without proper preparation, can increase your risk of back injury. Warm up properly and listen to your body to avoid injury.
Working on Laptops: If you do have to use a laptop for a longer period of time, ensure you use an external keyboard and mouse to maintain good posture. Working long hours on laptops while hunched over can put stress on your neck and back.
Ignoring Early Signs of Discomfort: If you start to experience back pain or discomfort during your holiday activities, don't ignore it. Do gentle stretches, get the right balance of moving and resting get adjusted if necessary.
By being aware of these potential risks and taking steps to avoid them, you can enjoy a safe and healthy holiday season. Meri Kirihimete and a Happy New Year to you all from The Chiro team.