For many of our patients, it's the summer holidays, including our own chiropractor, Tom. Whether your jet setting off, or having a staycation, we thought we would share a few common causes of injuries we see over the holidays and our top chiropractic tips to minimise them.
Our Nemesis: The Sun Lounger!
Every year we see a number of patients injuring their back because of the use of a sun lounger! Here are some tips on avoiding common pitfalls and to protect your neck and back.
1. Posture and Alignment
Sunbeds are often made of hard plastic and are very flat, which doesn't provide much support for the natural curves of your spine. Lying on such a surface for an extended period can exacerbate back pain or lead to discomfort, especially in the lower back. Use a towel or cushion and place it under your lower back and knees, if you're lying on your back. If you're reading, or lying on your front, place it under your pelvis. If the sun lounger is in a reclined position, we recommend having the towel rolled behind your back to support the natural curve.
2. Keep Moving!
Staying in a fixed position for a duration of the time on the lounger can cause stiffness and a sustained strain on the back muscles and ligaments, particularly if you have pre-existing back issues. Little movements - like pelvic tilts when you are laid down or getting up periodically to walk around the pool etc - can help limit the time-related strains.
3. Getting Off a Sun Lounger
This may sound simple but when you sit on a sunbed your knees are often higher than your hips putting your lower back in a vulnerable flexed position when you try to stand up. Protect your back by sitting right on the edge of the sun bed and trying to drive through your legs to stand upright rather than throwing yourself forward. Alternatively go onto all 4s and crawl off the sun bed, ensuring you keep your core engaged as you bring your torso upright.
Camping: Enjoy the Outdoors Comfortably
Camping is a wonderful way to connect with nature, relax, and escape the hustle and bustle of daily life. However, for those with back pain, sleeping on the ground and carrying heavy gear can be daunting. Fortunately, with some planning and the right equipment, you can enjoy camping without aggravating your back pain. Here are some ways so make your holiday more comfortable:
1. Choosing the Right Tent Pitch
Look for a campsite with flat, even ground to pitch your tent. Uneven terrain can lead to uncomfortable sleeping positions and increase back strain. Nobody likes being at the bottom of a pile as people roll over to one side of the tent! Also, consider how close you are to water sources and waste areas to minimise the distance that you have to carry camping supplies.
2. Pack Smart
Opt for lightweight camping gear to reduce the load you have to carry. Modern camping equipment is designed to be durable yet light, which can significantly ease the burden on your back. Many outdoor shops also sell camping trollies to help move large items that are awkward to carry.
3. Sleeping Mat
Invest in a high-quality sleeping pad that provides adequate support and cushioning. Inflatable or self-inflating sleeping pads are great options for comfort and compact packing. If you prefer harder mattresses, then a squidgy air bed is probably not the camp bed of choice for you and vice versa!
Taking small rolled up towels or cushions to place under or between your knees to reduce strain on your lower back is also wise. And when it comes to pillows - use what you have at home. If you normally sleep with two, then take two. Don't let your neck suffer unnecessarily!
4. Camping chairs
The same rules apply with camping chairs as car seats, sofas or desk chairs: make sure your knees are not higher than your hips. This position flexes the spine and puts a sustained strain on the lower back which can be uncomfortable to move out of. Using a towel behind your back can really help to maintain that lumbar curve. Also make sure you place it on even ground, don't let your body constantly fight gravity pulling you one way. Your muscles will get very tight and achy!
Conclusion
Holidaying with niggles and joint pain requires some extra planning and attention, but it’s entirely possible to enjoy the time comfortably. If you are suffering, give us a call before your trip and we can provide personalised advice and recommendations to ensure you have an enjoyable and well earned break!
Want even more travel tips? Check out July's blog post! Whether you're going by car or plane make sure you're prepared!
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