Christmas is a time for being with friends and family, laughter, spreading cheer and good food. But it’s also a time when you may be putting your lower back at more risk. Here are some tips to avoid lower back pain this Christmas.
1) Do you’re Christmas shopping in stages – Try not to do all you’re shopping at once. Carrying lots of heavy bags will put extra strain onto the joints, ligaments and muscles in your back which may lead to an episode of back pain. Doing it in stages will lessen the load, as well as lessen the shock to your bank balance. If you can, try do this throughout the year starting at the beginning. But if you’re anything like me and you’ve left all you’re shopping until December try and do it over a few days. Also, you could take a rucksack to put your presents in.
2) Park near by – Try and park as close to the shops as possible so that you don’t have to walk as far with your shopping, again to lessen the load on the joints in your spine.
3) Take your time whilst Christmas shopping – Plan your journey and choose a quiet period to avoid the hustle and bustle, and the added stress of shopping during busy periods. Increased stress can lead to increased tension in your joints and muscles.
4) Remember a good posture whilst wrapping your Christmas presents and writing your cards – Sit at the dining room table rather than on the floor when wrapping your presents and writing cards and remember to take a break every 10-15 minutes. Sitting for a prolonged period of time will put extra strain on the joint and ligaments in your spine and may again lead to an episode of back pain.
5) Avoid icy patches – The weather is getting colder and with that brings ice. Wear sensible shoes when you’re out in icy weather to avoid slipping and causing an injury to your back.
6) Get help putting your tree up – Real Christmas trees can be heavy. Make sure your not carrying your tree alone. Fake trees are often stored in the loft. Again make sure that someone is there to help you get it down to avoid awkward stretching positions which can make the joints in your back vulnerable to injury.
7) Keep active – It’s always tempting to just sit back and relax at Christmas. Prolonged periods of rest are also bad for your joints. Try and do at least 30 minutes of gentle to moderate exercise 3-5 times per week in order to keep your joints and muscles healthy and happy.
8) Ice – If you are experiencing an episode of back pain, put an ice pack or bag of frozen peas (make sure it is wrapped up in a tea towel) on the area that is sore for 20 minutes and off for 40 minutes. Repeat that process as often as necessary.
9) Visit your chiropractor – If you are already experiencing an episode of back pain, or would like to avoid an episode from starting then book an appointment with your local chiropractor.
10) And most importantly have fun this Christmas.
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