Protect Your Spinal Health This Summer

The Irish summer can be unpredictable with sunshine, rain showers, humidity and blustery weather all par for the course – sometimes in the same day! Any days where we are blessed with sunshine mean we can enjoy our favourite activities, including travelling, hiking, gardening or simply relaxing in the sunshine.

Engaging in more intense physical activity can, however, increase the likelihood of back pain or injury. The most common back pain experienced by adults in Ireland is lower back pain, often caused by muscle, joint or ligament strain. That is why it is important for adults to be proactive when it comes to looking after their spinal health.

Gardening 

Summer is the optimum time to take care of the garden or engage in DIY. However, these activities can cause back strain if you are not careful. 

Before jumping straight into gardening, take a few minutes to stretch and warm up your muscles. Invest in ergonomic gardening tools that will reduce the need to bend and lean forward, thereby reducing your risk of back pain. If bending forward, remember to bend from the knee and not the waist, and always ask for help if lifting heavy objects.

Maintaining sustained postures for a long period of time, such as stooping whilst weeding, can increase lower back stiffness and discomfort. To prevent this, remember to take micro-breaks while gardening as well as changing your posture and pacing your activity. For example, break up the weeding into three half-hour blocks with short breaks in between instead of weeding non-stop for 90 minutes.

Driving

Embarking on a road trip this summer? Preparing for a cross-country drive? Driving long distances and sitting for a prolonged period of time can cause stiffness and discomfort. There are a number of simple, practical things you can do to steer clear of back pain before you head for the open road: 

• Keep the seat in a comfortable position.
• Take frequent breaks.
• Aim not to drive continuously for more than 45 minutes at a time.
• Exercise: pelvic tilting involves tilting your pelvis forwards and backwards, helping to mobilise the lower segments of your spine which are prone to stiffness.
• Break up your car journey: stop at a petrol station, get out of the car and go for a short walk. 

Physical activity

Sunny days and longer evenings mean many of us are more inclined to go hiking, swimming, cycling, kayaking or golfing. Outdoor exercise is great for your health and well-being. If you are not used to it, however, a sudden uptick in physical activity can have unwanted results.

Getting outside for cycling, golf, tennis or hiking is a fantastic exercise for your back. If you are taking up this activity for the first time or doing it for extended periods of time – consider adding some mobility exercises to your routine to assist with range of motion and prevent muscle tightness, as well as strength and conditioning exercises which will help you to perform the activity for longer.

By undertaking regular physical activity, we can maintain good spinal health. This can be as simple as going for a walk every day. Consistency is key as well as moving often. All exercise is good exercise whether that is yoga, pilates, strength training, swimming or making sure you take the stairs versus the lift. Incorporating a strengthening programme into your exercise routine is crucial - research shows weight-based training is imperative for longevity.

Travel

One of the best parts of summer is getting to travel and go away on holidays. However, this can often involve rushing around airports while carrying luggage weighing in excess of 20-30kg, which is physically demanding and can lead to strain. Prepare in advance by supplementing daily physical activity with additional exercises. If you are going on holidays and carrying heavy luggage it can feel very strenuous. Think about adding strengthening exercises to your exercise regime to assist with these situations.

Health & well-being

Good physical health begins from within. Eating healthily and ensuring you stay hydrated can prevent wear and tear. Aim to drink at least 2.5 litres of water every day. Consume seasonal fruits which are rich in minerals, vitamins and fibres, and eat a balanced diet. A good rule of thumb is to aim to get 50% from carbohydrates, 30% from fat and 20% from protein. If you are a smoker, consider quitting.

What should I do if I am experiencing back pain? 

If you do begin to suffer from back pain, don’t panic. 90% of back pain is mechanical. That means it is not serious and will not need surgical intervention. The most important step to take is movement. Remember - motion is lotion. Try to stay active and do an activity that you find comfortable.

If you have persistent back pain that is not resolving itself, do not ignore it. Visit your GP, book an appointment with a physiotherapist, or schedule a consultation with a spine specialist at Mater Private Network. 

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