Due to the busy nature of the Christmas period, we can often choose to ignore how overindulgent we are when it comes to that extra piece of Christmas pudding or that extra glass of wine… but are we really considering the stress that it may be putting on our bodies?
Although it is that time of year that we can let our hair down a great majority of us tend to put a lot of stress on our backs over the Christmas period. Carrying heavy presents, moving furniture around to fit extended family and just the sheer pressure of it all can have an impact.
Here are some simple tips from the Osteopathic, Pilates and Nutrition team that will hopefully help you avoid back pain this Christmas:
Preventing back pain
To avoid back pain or those niggles over the Christmas period I would try and include at least one or two of the following if possible:
Regular back strengthening exercises and stretches which will you’re your back some extra support over the holidays. These can be done in the morning or evening or when you have a spare moment.
Posture checking when sitting for too long or lying on the couch following a heavy lunch or looking at your phone can all impact your back, neck and shoulders. If you are struggling with shoulder or neck pain then follow these simple exercises Workplace exercises
Try and get back to your own mattress if you are out and about, those disks need support. A suitable mattress can make all the difference. If you have had your mattress for over eight years it might be time to look at a new one. If your budget doesn’t stretch that far then look at getting a new pillow, one I always recommend and stock is the Sissel Classic or the Sissel Deluxe for broader shoulders. Pillows have a shelf life or two years.
Nutritionist Dr Zeeba recommends taking magnesium as a study shows that taking the mineral on a regular basis can significantly improve mobility in people with chronic back or nerve pain.
Relieving back pain
Try to stay as active as you can and try to maintain your daily routine as over-resting can heighten pain.
Try doing stretching exercises such as pilates or yoga or even swimming is good for the spine.
Pilates exercises that help:
Leg kicks
Shoulder bridge
Double leg kick
Single leg kick
Hot or cold compression packs can be useful for short-term pain relief.
Long Term Solutions
If you’re are still experiencing pain then I would recommend that you present yourself for an Osteopathic appointment for a spinal check-up.
Seek a Pilates or yoga teach so you can focus on muscle strengthening exercises
Psychological support which can help with coping with pain if it is chronic.
Modern medicine is following the principles of Osteopathy… to be seen when you are well to stay well!
Have a lovely Christmas.
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