Everyone wants to be able to enjoy the time, to relax, and reflect on the year’s accomplishments. But if you’re suffering from back pain all of this can be hard to enjoy.
Over the River and Through the Woods!
Traveling to Friendsgiving or to build gingerbread houses with Grandma can mean long distances in a car or plane.
These long hours can trigger back and neck pain. Thankfully, you can avoid the discomfort and stay by the crackling fire.
- Relieve Pressure. Remove all contents from your back pockets while driving to relieve pressure on the sciatic nerve.
- Stretch, Stretch, Stretch. If you’re in a car or plane, keep muscles loose by stopping to stretch every couple of hours.
- Use Lumbar Support. If you’re in a car or plane, place a rolled up towel or small pillow behind your lower back to support the lumbar spine.
Not a Creature Was Stirring
The holidays mean you have more time to nap during the day to sleep off the turkey and longer hours to sleep at night while waiting for Santa to bring your gifts.
The way you sleep can greatly impact your neck and back. Focusing on your sleeping position can help you feel refreshed when you wake up.
- Sleeping on Your Stomach. Sleeping on your stomach arches your back and places pressure on your spine. Try to avoid sleeping on your stomach. However, if you can’t sleep any other way, place a pillow under your stomach to reduce the arch.
- Sleeping on Your Back. If you sleep on your back, place a small pillow under your knees. If you sleep on your side, tuck a pillow between your knees.
- Check Your Mattress. Check the quality and age of your mattress so that it is providing optimal back support and comfort.
Working in the Workshop with Your Little Elves
Santa’s little helpers are out of school during the holidays and will be begging you to play with them, regardless of the way your neck and back are feeling. You’ll be able to play with them every day if you remember to take care of yourself along the way!
- Loosen Up. When you know your little one is about to ask you to play, it's important to loosen up your muscles and stretch out beforehand. Not only will you be limbering up your back muscles, you'll be setting a good example for the kids, too.
- Use Proper Lifting Techniques. If your little ones still expect to be picked up, make sure to use proper lifting techniques. Either get down on one knee or squat and use the strength from your arms to lift them.
Keep your back upright and stand up using your leg muscles to provide the lifting force. If you can’t pick them up, that’s ok too. Being self-aware will help prevent you from getting hurt.
- Wear Shock Absorbers. If you’re going for a family walk, make sure to wear shoes with good shock absorbers. Shock absorbers wear out in shoes, so consider getting some inserts if you've already put some miles on them.
We Can Help!
If you are currently experiencing back pain, schedule an appointment with us. We’ll help you enjoy the holidays with your loved ones!