Enjoy a Pain-free Summer: Spine Care Tips

You are likely to be more active during summer than in all the other seasons of the year. Some activities such as swimming or camping during this warm season can affect your back, causing pain or irritating an injury you had in the past. Since everyone wants to enjoy this beautiful time of the year, below are some spine care tips to have a pain-free summer.

Try Tai Chi or Yoga

You can care for your spine in summer by incorporating healthy exercises for your back into your routine. Tai chi and yoga moves can help keep your back strong and healthy throughout the season. They can help boost the strength and balance of your spine to reduce your risk of back injuries, sprains, and falls.

 

If unsure whether some exercises are okay for your condition, talk to your primary care doctor. They can help you determine what you can and cannot do to ensure you get the best out of the exercises.

 

Take Breaks From Sitting 

Summer is a season for relaxing and enjoying the warm weather. However, sitting for long hours can cause back pain as it exerts pressure on the discs between the vertebrae. Prevent your back from stiffness and pain by standing up after every hour and taking a walk. Doing so will also relax the gluteal muscles.

Use the Pool to Exercise Your Back

In-water exercises are low-impact compared to activities that may hurt your back, like jogging. Additionally, staying in water under the summer heat will make your workouts comfortable and cooling.

 

Ideally, the correct technique for swimming strokes helps avoid muscle strain. A trainer can advise backstroke or side stroke if you have back pain. They will do so because the strokes cause minimal jerking and flexion motions of your neck and head. As a result, your lower back muscles do not go through hyperextension. You get more back relief compared to breaststrokes, butterfly, and freestyle.

 

Treading in water for about half an hour reduces your risk of back injury and strengthens your core muscles. It is also an impact-free exercise.

 

Proper Posture

Your posture plays a significant role in the health of your back. You can experience back pain if you get used to hunching over. Proper posture supports and aligns your spine. Practice always standing and sitting up straight.

Take Relaxing Strolls

Taking strolls during the warm weather can be refreshing. It is a low-impact workout that helps increase the circulation of your feel-good serotonin and endorphins all over your body. Anyone can do it as it does not require a particular skill or capability. It is just a leisure walk to get some fresh air. Even if you have a relatively slow pace, taking regular strolls will burn calories.

Walking strengthens and relaxes the core muscles that support your spine. It reduces your risk of experiencing muscle spasms, sprain, or strain. 

Eat a Nutritious Inflammation-fighting Diet 

Most people love cooking out during summer. The foods commonly consumed during this season are hamburgers and hot dogs. However, you have no restrictions. There are plenty of healthy and nutritious meals you can still prepare in the open flame.

Grill up vegetables filled with nutrients such as onions, carrots, asparagus, and bell pepper. All these have inflammation-fighting properties that are ideal for reducing chronic back pain.

Ideally, substitute red meat with white meat like salmon or chicken. The omega -3 found in fish fights inflammation. Flavoring your food using spices and herbs can also fight the inflammation causing your back ache. You can use turmeric, ginger, garlic, rosemary, and oregano. Watermelons are also great for summer and have many health benefits for your body.


 

For more about spine care, contact The Spine Clinic at our office in Salem, Oregon. Call (503) 362-5555 to book an appointment today.