The Spine Team tips to avoid Back Pain During December

Christmas is near and everyone is rushing about trying to prepare for the ‘Big Day’ despite every year promising ourselves that we will not do it again. Oh Joys we love it!

Here are are some of our tips for trying to prevent back pain in December and on the Big Day:

1 RELAX

As stress can lead to tension and an increased likelihood of muscle strains and research tells us that 16% of all back pain is due to stress.

2 TAKE YOUR TIME

Take your time shopping, pick a sensible time to go to town and go more than once.

3 DONT CARRY IT ALL AT ONCE

Don’t carry lots of heavy bags in one go and you could consider taking a ruck sack or even a trolley to ease the load on your neck, shoulders and back, remember everything will take longer.

4 BEND YOUR KNEES BUT ALSO YOUR HIPS

We all know that you should bend your knees when lifting but you should also bend from your hips by sticking your bum out when you are lifting  those heavy shopping bags – don’t stoop down as losing the ‘in’ curve in your lower back takes away its stability.

5 AVOID TWISTING YOUR BACK

Avoid twisting your back when you’re ducking and dodging the crowds especially when carrying or reaching, take it at a leisurely pace.

6 DON’T OVER STRETCH

Do not overstretch for that must have item on the top shelf or reaching up to put that fairy on the tree, ask the nearest tall man (or woman) to help you or get some steps – back strain can occur because of effort to stabilise your own body weight not just from lifting, the closer together your feet and the further from that base you are reaching the greater the load and therefore the risk.

7 WRAP UP WARM

If it’s freezing and windy and your muscles get cold they will become more reactive making you more vulnerable to a muscle strain so keep your shirt tucked in, get the woolies on and wear a scarf for you neck.

8 REMEMBER

Christmas is supposed to be a nice event and shopping is one of life’s pleasures. Take regular coffee or tea breaks to relieve your stress, and your back – re-charge your batteries for the next attack.

If you do end up with more than you bargained for, a bad back, then do something about it, call us.