Getting more movement through my back

Posted on: 7 December 2016

Christmas discomforts can extend far beyond sunburn from the beach or indigestion from too many prawns and pudding. Many healthcare professionals see an increase in lower back pain over the silly season. The culprits may surprise you, but the pain can ruin your festivities. By being aware of the dangers and seeking appropriate help, you can reduce your risk of back pain this Christmas.

Shopping for trouble

Hitting the shopping centres and CBDs for presents can cause damage to your back. Carrying heavy parcels, especially if they're distributed unevenly across your body, puts strain on muscles and ligaments. This strain and imbalance can put your back out of alignment, leading to back pain. Try to minimise time spent with heavy bags and consider taking a backpack or shopping bag with wheels.

Parcels aside, all that window shopping and price matching usually means walking long distances. Make sure you're wearing comfortable shoes and leave the heels at home, even if they may be the more fashion-forward choice. Your feet will thank you, and having a more natural stride means less strain on your back.

Looking at beachwear and party pitfalls

Speaking of shoes, Christmas in Australia often means thongs or light sandals at the beach or perhaps heels for a Christmas party. While some of these shoes are designed to support weight appropriately, many are poorly designed and offer little support to your feet. Again, these sorts of shoes can stress your back and force you to adopt an unhealthy posture. Heels are particularly bad in this regard, exaggerating the lumbar lordosis or natural curve of your lower spine. These changes in your posture can damage joints and lead to poor alignment, with all of the associated problems. Try to select shoes designed to work with the natural arches in your feet and help keep your body in alignment. If you really need to wear those heels or thongs, try to minimise your time in them and wear sensible shoes on the way to the event.

Considering trees, lights and spinal plights

Santa isn't the only one doing heavy lifting in December! Decorating the house is a tradition for most families, but try to do it in a back-friendly way. Be aware of falls risks from hanging decorations up high. Bend at the knees and hips to reduce stress when lifting heavy objects such as trees or when crouching to remove items from the oven. Involving the whole family can minimise the heavy lifting as well as create memories.

Relaxing, but not too much!

Finally, the Christmas period can be hectic, so it's important to take time out to look after yourself and relax. Too much activity and strain in a short period can fatigue your muscles, making it difficult to support your body. Make sure you don't go to the other extreme and be too sedentary over the break either. Spending too much time on the couch, especially if you're slouching or hunching, stresses your thoracic spine and neck, causing upper and lower back pain.

If you do have any concerns about back pain over the Christmas break, make sure to seek assessment and treatment early. Treating poor alignment early will not only reduce discomfort but also break bad habits before they form.