The festive period is a great time for celebrations and relaxation. However, with all the gatherings, travelling and extra activities. It’s also a common time when many people experience back pain and discomfort. As a clinic, we know how vital spinal health is to overall well-being. Therefore a little proactive care and prevention can go a long way in protecting your spine. Here are 7 tips to keep your back happy and healthy during the holidays!
1. Lift With Care and Safety
The holiday periods often involve lifting – Think about moving those boxes, putting up the decorations or carrying gifts! When lifting these types of objects remember to always bend your knees, keep your back straight, brace your core and avoid any twisting motions.
If possible always delegate these tasks into smaller more manageable loads or when this isn’t possible share the load with family or friends, doing this can prevent unnecessary strains on your spine.
2. Mind Your Posture
This time of year often involves more time spent standing, sitting or bending than usual. Whether you’re at a festive gathering or sitting down for a long meal with family and friends, maintaining a good posture is essential. Encouraging good posture can help prevent discomfort. Here are some tips to help maintain proper posture:
- Stand Tall: Keep your shoulders back and your weight evenly distributed on both feet.
- Sitting Correctly: Ensure your back is supported, and your feet are flat on the floor. Use a cushion if necessary to support your lower back.
- Strengthen Your Core: Engage in exercises that strengthen your core muscles, which support your spine.
Also, try and limit the time you spend looking down at your phone. This can cause straining in the neck and upper back. Instead, try holding your phone at eye level to remove some of this stress off your neck and upper back.
3. Prioritise Self-Care
Incorporating some simple self-care routines can also help to remove some of the tension that has built up. Some easy methods include simple stretches like a Cat-Cow stretch, a gentle side bend, a seated twist, or even a shoulder roll can help keep your muscles loose and prevent stiffness. Taking frequent stretch breaks every 45-60 minutes can improve circulation and reduce tension, especially if you are sitting or standing for long periods.
Prioritising self-care activities such as meditation, warm baths, or massages can also reduce muscle tension and stress. By managing the holiday stresses you can help keep your muscles relaxed and your spine healthy.
4. Stay Hydrated and Eat Well
Although most look forward to the holiday treats, overindulgence can lead to extra weight, which can put more pressure on your spine. It’s important to balance the Holiday treats with nutritious foods to help keep your muscles and spine in top shape. Try to limit excessive alcohol and caffeine, as these can lead to dehydration and contribute to back tension. By staying hydrated and balancing holiday treats correctly, helps to keep your muscles and spine in top shape.
5. Travelling Tips
A lot of travelling normally occurs during this time when going to spend time with family and friends, along with staying in unfamiliar places. When travelling there are a few easy methods to reduce the tension that could get built up in your back: maintain a good posture by sitting up straight with your back supported and feet flat on the floor. Breaking up those long journeys by taking breaks to stand and stretch every hour, and using luggage with wheels to avoid carrying those heavy bags.
When sleeping in new locations this can sometimes affect your sleep and contribute to back pain. If you’re away from home, bring a supportive pillow or you can roll up towels to create extra support for your neck and back. Also, try to avoid sleeping on couches as these tend to offer poor support and lead to uncomfortable positions.
6. Keep Active
Maintaining some levels of physical activity during the festive season can massively help your back. Activities like walking or low-impact exercise help to prevent stiffness and keep your muscles flexible. Adding a regular workout/movement each day and avoiding long periods of inactivity can prevent back tension and give a boost to your mood.Â
7. Don’t Forget To Visit The Clinic!
The festive season is a great time for a visit to our clinic, and a chiropractic check-up, especially if you start to feel the increased strain and discomfort! A quick visit to the chiropractor can help to keep your spine aligned and easily ease any built-up tension to ensure you can fully enjoy the holiday period.
The festive period is always full of special moments, and by implementing a few proactive steps, you can enjoy it to the fullest without the discomfort of back pain. Prioritise your spine, implement these tips, and let us support you in staying pain-free throughout the holiday season.Â
Happy Holidays, and here’s to staying healthy!
