Christmas is almost here! Along with all the Christmas cheer there can also be a lot of stress and injuries. Keep your posture in mind and continue your exercises to help counteract the backyard cricket and other silly season activities.
Pre-Christmas Activities:
Shopping –
- Try not to carry too much around at one time.
- Split into two bags with an equal weight in both hands.
- Take a backpack for some of the heavier items.
- Use a trolley – minimise the time you are carrying the load for.
Shopping Online –
- Make sure you set up your computer and chair correctly and take frequent breaks.
Present wrapping –
- Sit at a comfortable table where you can have good posture rather than on the floor or at the coffee table etc.
- Keep your shoulders back and spine straight.
Cooking the meal:
Preparing food –
- Think about your posture whilst bent over the sink or bench.
- Change your position regularly.
Loading the dishwasher –
- Lowering the heavy pans onto the lower rack of the dishwasher puts a strain on your spine.
- Bend your knees rather than your back
- OR make the kids do it
Fun and Games
- Repetitive strain injuries are seen often by physiotherapists, and can result from prolonged use of gaming consoles. Take frequent breaks – have a family competition taking it in turns to see who can get the highest score instead of one person sitting for hours slouched in a poor position.
- Some consoles such as Wii do require movement and activity, but if this is unfamiliar activity done for a prolonged period of time it can still cause pain – again take frequent breaks or at least change from one game to another to alter the body parts used.
- Backyard cricket etc. – Don’t get too rough! Keep your limits in mind and wear supportive shoes rather than pluggers!
New Year’s Resolutions
Each year we make and often break our resolutions. Try to find some that are achievable and will make a difference to your health.
- Exercise evidence shows that by increasing your activity levels, you’ll decrease your chances of getting back pain.
- Try to pick an activity that you will enjoy and are likely to continue for a long period of time. Set realistic goals. Do something with a friend to keep you motivated. Sign up for a race that gives you months to train and build up your skills. Get outdoors – walk on the beach, swim in the ocean, climb a mountain!
- Smoking – there is a huge link between smoking and the degeneration of the discs in the lumbar spine – so yet another good reason to kick the habit.
Enjoy your Christmas and New Year and we look forward to seeing you in 2013!
