Whether you are sitting for long hours during holiday travel or deep in conversation around the table, hustling on your holiday business, or just playing with the kids, back pain and neck pain can really put a damper on the season. Here are some of our best tips to help keep your back and neck pain free. Before you head out on your holiday adventures, give Pro-Active Chiropractic’s office a call to schedule your chiropractic adjustment to start your holidays off right.
Practice Proper Posture
One of the simplest ways to prevent neck pain and back pain is with proper posture. Be mindful of your spine’s alignment by keeping your neck centered between your shoulders and, your shoulders, hips, knees, and ankles all in line with one another. Avoid slouching, leaning, slumping, and crossing your legs while sitting. Proper posture has more added benefits than just pain prevention. It also improves your overall mobility, increases circulation, and opens the lungs so you can take in more oxygen.
Engage Your Core Muscles
Your core muscles consist of the abdominal muscles, back muscles, hip muscles, and the gluts. These groups of muscles are what provide stabilization for your spine. You can strengthen your core muscles by practicing proper posture, stretching regularly, and doing low-impact exercises like walking and yoga every day. Focusing on engaging these muscles when you are moving, and even when you’re sitting, is the best way to prevent injury to your neck and back.
The holidays bring a lot of hustle and bustle, but they also bring a fair amount of sitting and staying still. If you find yourself in one position for a while, then it is time to get up and get moving. If you are driving, consider stopping at a rest stop to stretch and walk around. If you cannot take a break from the road or you are stuck on a long flight with the seat belts fastened signs lit, implement good posture, and do some light stretching from a seated position to alleviate any stiffness. Taking a nice walk with friends or family is always a great way to combat neck and back pain while taking in the winter sights.
Eat Well and Hydrate
We often get so caught up in all the excitement that accompanies the winter season that we forget to drink enough water and eat enough of the right foods. When you head out to your next holiday gathering, remember to keep moderation in mind. Our bodies need plenty of water, fresh produce, healthy fats, and proteins to function at their best. Though another slice of pie or mug of eggnog may seem like a good idea, your body will thank you if you go with a glass of water and a nutritious piece of fruit instead. Give your body the fuel it needs to help build healthy tissue and keep joints moving with ease.
Using proper lifting techniques is a back and neck saver. No matter if you are lifting heavy luggage, helping put together a large gift, or just picking up a tired toddler, remember to bend at your hips and knees into a squatting position, engage your core, keep the load close to your body and lift by straightening your knees. Also, being aware of your own weightlifting limitations and asking for help when anything exceeds those limits will help prevent injury. Never lift heavy items above shoulder level and avoid any twisting and turning when you are lifting.
Unfortunately, back pain and neck pain happen, but we can help! If you are experiencing any discomfort or just want to stay proactive in your spinal health this holiday season, then give Pro-Active Chiropractic a call to schedule an appointment.