During this time of year, many people suffer from increased back pain, one of the world’s most common medical conditions. Thankfully, there are ways to improve back health and reduce pain, while enjoying the holidays.
“There are a lot of contributing factors to back pain that we see during the holidays,” says Jeremy Denning, MD, a neurosurgeon with Dallas Neurosurgical & Spine. “One of the biggest is increased stress, which can lead to muscle tension, pinched nerves, muscle spasms and other back pain. Stress can also interfere with your body’s natural ability to heal, so it’s important to find ways to reduce stress.”
Some common stress reduction techniques include meditation, massage therapy and exercise. For optimal back health, both doctors recommend a combination of core strengthening and cardiovascular exercise.
“For core strengthening, focus on both the abdominal and the extensor muscles -- the muscles that help hold the body upright -- so that your spine is better supported,” says Krishna Satyan, MD, also a neurosurgeon with Dallas Neurosurgical & Spine “It’s easy to overdo it, especially in the beginning, so start out small. If you aren’t sure where to begin or how much is too much, ask your doctor or personal trainer. Establish a regular routine and consider asking a friend to join you. Exercising with a friend can be fun and help keep you motivated. For cardiovascular exercise, consider swimming or walking because they create less stress on the body.”
Dr. Denning recommends adding a few small exercises and stretches to everyday activities, particularly during the holidays. “If you’re looking for some quick exercises that will help improve your back health, try side planks or face-down planks. I do these in my office in between patients, a few times a day. Exercising doesn’t have to be overly involved. A little more movement here and there can go a long way.”
Another common cause of back pain during the holidays is body mechanics. Dr. Satyan explains, “If you’re traveling for the holidays or online shopping, you may be sitting for a long time. If you have to sit for a long time, every so often, get up, stretch and walk around. If you can’t walk around, stretch in your seat by doing neck rolls, shoulder rolls and/or ankle lifts. Also, practice good posture as much as possible. Keep your spine straight with your head level.”
Proper body mechanics also applies when standing for a long time, which often happens while shopping or cooking, activities that are common during the holidays. For these activities, the doctors recommend wearing shoes with good arch support, standing up straight while standing, putting weight on the balls of the feet, and limiting the weight that is carried on the back or shoulders.
“If you carry a purse, especially one that puts more weight on one side of the body, try to limit that weight as much as possible. Even a small amount can cause imbalance and interfere with the natural movement of your body,” adds Dr. Satyan.
Another way to improve back pain that may sound surprising is to stay hydrated. “Staying hydrated helps keep your muscles, organs, joints and even the discs in your back healthier,” notes Dr. Denning. “How much water each person needs varies based on that person’s unique lifestyle, such as activity levels, weight and salt-intake. If you aren’t sure how much you need, consider talking with your doctor or a nutritionist.”