7 tips for keeping your back in shape this summer
It’s that time of year again. We know it, love it, some live for it. The summer holidays are almost upon us! It’s a time when we can kick back and relax, especially after the year (or two) we’ve had.
When you think of the holidays, looking after your back is probably not the first thing springing to mind. But, with the break to our regular routines, the unusual activities we get up to (think backyard cricket or long road trips), plus busy holiday schedules.. Well let’s say it can be a tricky time for your poor spine.
Luckily there are things you can do to help! Here are 7 useful tips to help keep your back healthy this holiday season.
If you’re going away, bring your pillow with you! This is especially important if you’re someone who suffers from neck pain or finds it difficult to sleep away from home on different pillows and mattresses. While we’re on this note, if you’re flying or taking a long car trip be sure to bring a travel pillow with you. Often these pack down to almost nothing, and can really help alleviate neck and back pain resulting from uncomfortable seats. Also while we’re on this note, a small pillow or rolled jumper placed behind your low back can help give you support for long plane and car rides.
Take a massage ball away with you. These are small and compact, easily fitting into a tightly packed bag. They’re also immensely versatile! You can use them to get into most of the sore spots around your back. For some ideas on where to dig into, check out this video….
Try to avoid doing anything too silly. This refers to things like turning up the pace to send a hot one speeding down the pitch at your 12 year old cousin after a few too many drinks. Of course, there’s nothing inherently wrong with this, and the glory does last forever, but know your limits and don’t take inadvertent risks. Your back might curse you later!
Break up long car trips. As tempting as it can be to push on and get where you’re going, make sure you’re taking a break for at least 10-15 minutes every 2 hours to stretch and move your muscles. This will help stop you getting stiff and sore. It might even help to actively mark out where you’re going to stop before you hit the road to make sure you stick to this schedule!
*Handy tip: A massage ball behind the back on long car trips is a great way to help alleviate those aches and pains
Be careful lifting heavy loads. Christmas shopping is great, but hours on your feet carrying heavy things can wreak havoc on your back if it’s not prepped for it so use a trolley if you need to. Make sure if you’re setting up decorations, lifting heavy luggage, or getting amongst some holiday building projects that you’re lifting right using your legs and not your low back. Make sure you turn your whole body to face what you’re lifting, avoid twisting through the low back at all costs!
Stretch regularly. It can be hard to remember to do this when we’re not in our regular routines and just trying to relax, but 5-10 minutes of stretching each day is a game changer for keeping back and neck pain at bay. The one’s your Osteo gave you are the best place to start!
Set up an ergonomic wrapping station. Wrapping a couple of presents on the ground is fun, wrapping 10+ won’t be. The repetitive, hunched movements of wrapping and reaching for things on the ground won’t help your poor back. Setting yourself up at a desk or table with everything in easy reach is an easy way to avoid this!
So there you have it, 7 ways you can help keep your back happy over the break this year. Try them out, see how you go, let us know what you think!!
As always, if you’re suffering any back or neck pain please reach out to us at the Osteopaths of Collingwood. Until next time, merry Christmas and a happy new year!!
