Tips To Avoid Back Pain Over The Holidays
Jingle, Jingle, indulgence all the way?
December is filled with holidays bringing family and community together: from Hanukkah, Christmas to Kwanzaa. It’s all about family, friends, and a feast! As a result, it’s all too easy to consume vast quantities of sugar and alcohol and become a couch potato, speaking from my own experience.
Unfortunately, sitting still for long periods of time, watching back-to-back films, or playing endless Monopoly, can lead to joint stiffness and back pain or other musculoskeletal issues. In addition, the after-effects of our indulgent sugary diet over the festive period can add to inflammation and discomfort in the body.
It is thought excessive sitting slows the metabolism – which affects our ability to regulate blood sugar and blood pressure, and metabolise fat – and may cause weaker muscles and bones.
A little bit of movement can go a long way to preventing neck and back pain. If you are planning on some festive indulgence this year and would like to avoid getting stiff muscles and a sore back, try these quick, simple stretches to break up the day and keep you moving.
Tips to avoid neck and back pain
- Avoid Text-Neck – Put the phone away. It will not only make your posture immediately better but you will be able to focus on your family and spend more quality time together.
- Puppet On A String Posture – Imagine a string pulling you up from the top of your head, tuck your chin in and pull your shoulders down your back to create space between your ears and shoulders. Check your posture every 15 minutes and reset.
- Balancing the Books – If you don’t feel like a family game of Monopoly, why not try a silly postural game? Try to balance a book (or something else lightweight) on your head and walk (or dance) around the room. Last one to drop the book wins.
- If you are sitting down watching a film or listening to great-uncle Albert recount his glory days, make sure to get up every 20 minutes and do some gentle dynamic stretches to loosen any tight muscles. Try these quick, simple exercises to get started.
2.) Various neck exercises and a chest stretch
3.) Thread the Needle
4.) Marching on the spot or post-meal walk around the block – exactly what it says on the tin and a great way to help digest that feast.
Hopefully, those simple stretches will keep any stiffness or pain at bay. However, if you feel that the pain is not going away it is best to book an appointment with your health practitioner. At Skelian in Cheltenham, we have a team of chiropractors, a sports & massage therapist and a specialist physiotherapist to choose from who can help you get back on track.
Send us an email or call us on 01242 254 000 to enquire about Chiropractic, Sports & Massage Therapy and how we might be able to help you.
We wish you a joyful festive period from all of us at Skelian!