With Christmas just around the corner, many of us are already busy thinking about shopping, cooking, and the festive social calendar. Undoubtedly something that is not at the forefront of most people’s minds, however, is back health, and yet this time of year can cause havoc with our spines.
From carrying heavy bags of shopping to taking long-distance car journeys to meet friends and relatives, there are many ways in which our backs can suffer over the festive period. Others include hunching over to wrap presents, stretching to hang decorations, or slouching for hours in front of the TV. More concerning is the fact that the accumulation of these activities can potentially result in long-term chronic issues if not treated properly.
There is often a definite uptick in patients in need of professional help in early January, many of whom experienced pain or niggles during December, but ‘pushed through’ the pain, opting to deal with it post-Christmas. This often means that by the time they seek expert help, the strains and tweaks have already had a good few weeks incubation time before becoming intolerable. Worryingly, this is also when chronic pain starts to set in.
Back pain is also not helped by the short-term weight gain that can be common at this time of year as a result of excessive calorie consumption over a period of four to five weeks. The average person can put on one to two pounds over the festive period, with the back taking on all of this additional strain. Not surprisingly, this is enough time for even the very fittest to get ‘out of shape’, relatively speaking.
Yet, this doesn’t stop many from renouncing the excesses of the month and then setting overly optimistic health and fitness goals as they ring in the New Year. This eagerness to work out can be extremely problematic if they don’t consider the reconditioning that has taken place throughout December. Going at full pelt in January will simply shock the body, and this is when injuries, particularly involving the back, are most likely to occur.
Michael Fatica is a Consultant Osteopath for The Back in Shape Program (BIS), an online, rehabilitation program for treating back pain.There are some key steps we can all take at this time of year to help manage back pain and, importantly, maintain overall back health…
Avoid sitting for more than 60 minutes at any given time
Be sure to get up, fidget and stretch the legs. This is crucial to prevent the body – and back – from seizing up. Try to make a conscious effort to cut back on the sugar consumption – excess sugar can actually exacerbate any existing symptoms and pains, not to mention the associated sugar spikes and lows which can destroy any motivation to exercise.
Make an effort to include lots of protein in your diet
This is key, as protein is generally more satiating, so having a higher protein meal will typically result in you feeling more satisfied and therefore can reduce the tendency to snack on mince pies, chocolates etcetera.
Try to work out in the mornings
Again, don’t set your expectations too high but if you get your workouts done first thing, you tend to be ahead of the game when it comes to distractions. Whether it’s going for a morning walk or doing a specific workout, do it in the first part of the day and you’ll feel more relaxed about indulging when the time comes.
Finally, a key recommended exercise for most people – no matter their age or back issue – is the ‘towel stretch’. For those who are starting to feel twinges or discomfort in their back, this is a really quick and easy exercise to perform at intervals throughout the day. Simply lie over a rolled-up towel to restore the natural curve in the back that will have been flattened out from all the sitting. Two five-minute spells is plenty and this can be repeated as often as you like throughout the day.
Remember, the back provides the major support system for your entire body, not just at Christmas but throughout your life. It’s put under constant stress and strain due to the very nature of our busy lives, so it’s vital people do all they can to look after it if they want to enjoy a life free from chronic and debilitating back pain.
