Tips to avoid back pain this Christmas period:
The festive period is now upon us! Christmas is a special time for joy, fun and laughter with friends and family. Hopefully a time to wind down, kick back and relax….however, you may also be putting your back at risk.
We have put together a few tips to help prevent back pain during the run up to and over the Christmas period:
- Stagger the shopping! Carrying too many shopping bags will put strain on the muscles and joints. Try and do your shopping in stages to lessen the load on your body.
- Wear comfortable, supportive shoes when you go shopping. Wearing poor shoes can aggravate back pain. As the weather gets colder and surfaces become icier it is also important to wear sensible shoes, with a good grip, to avoid slipping and injuring your back. Figures from the Hospital Episode Statistics for England shows there were 2,919 admissions to hospital in 2014/15 as a result of people falling over on snow or ice.
- If we do have a white Christmas, be sure to be sensible when shovelling the snow. Make sure the shovel is at the right height so your back remains straight. Warm up first to prevent injury. Push the snow instead of trying to throw it to the sides-this will put less strain through you spine.
- Take care putting up your tree. Get help from others if needed-especially lifting and carrying your tree form the shops/car/loft. The RoSPA (Royal Society for the Prevention of Accidents) reports that every year, about 1,000 people are injured by their tree, usually while fixing stars, lights or other decorations to the higher branches. Bearing this in mind, use a step to reach the top of the tree when decorating, instead of straining your back and neck to reach.
- Remember your posture when preparing the dinner- lifting correctly when taking the turkey out of the oven!
- Although Christmas is a time for relaxation and rest, try to keep active. Prolonged periods without activity can also be bad for your back. Some gentle exercise over the festive period can help keep your muscles and joints healthy.
- When wrapping your presents and writing your cards be mindful of your posture! Try and sit up straight, sitting on a chair and using a table, instead of the floor. Take regular breaks between wrapping! In a recent BCA (British Chiropractic Association) survey, over half (54%) of the people surveyed thought that sitting in the same position for long periods of time had the most negative impact on their back health.
For more tips on posture see our previous posts!