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Chiropractic Articles...
WE'VE GOT YOUR BACK THIS SUMMER!
The summer holidays are upon us! In the first weekend of the school holidays
alone, around 1.9million British Holidaymakers jetted off for an overseas
holiday.
A holiday is a break from the norm except, according to the British
Chiropractic Association, one in three people suffers from back pain whilst on
holiday. Whether it's the dream departure of a lifetime or just a weekend city
break for some much-needed escapism - holidaying is good for the soul. But
there could be health hazards awaiting you - a combination of suitcases, sleep
and sunloungers could play havoc with your spine.
The British Chiropractic Association is advising a bit of forward-planning to
help keep your spine healthy on holiday. BCA chiropractor, Tim Hutchful says
"There are a number of potential pitfalls both before and during your holidays
which can lead to back pain, but the good news is these are easy to avoid" Tim
continues 'Holidays are one of the best ways to relax and rejuvenate however,
people all too often injure themselves as their body is out of its usual
routine; just picking up a suitcase the wrong way or lying on a sun lounger in
an awkward position can result in pain."
Here are some of Tim's top tips to follow before and during your holidays.
Before you go..
. Suitcase selection - choose wisely and buy the lightest case possible that
has wheels. Hard cases can sometimes weigh a lot even with nothing in them.
. Two cases are better than one - If possible, take two light suitcases rather
than one so you can distribute the weight more effectively. . Push, don't pull!
Many wheeled cases encourage you to pull the case handle from behind but this
makes the upper body/back twist. Instead, push the case in front of you.
. Get a good night's sleep - travelling when tired increases your chances of
injury, so make sure you sleep well the night before a flight and avoid rushing
around.
Up, Up and Away..
. Flying high - If you are flying drink plenty of soft drinks and NOT alcohol
during the flight as this will cause dehydration, which can aggravate muscle
pain.
. Air-exercise - you will be restricted to your seat for most of the flight but
avoid stiffness by doing shoulder shrugs, buttock clenches and foot circles.
Arrivals.
. Avoid 'travelators' - get your joints moving quickly after a flight and walk
through the terminal rather than opting for the easy option of a moving
walkway.
. Round and round - ensure your bag is easily identifiable (e.g. knot a ribbon
around the handle) to avoid lifting other people's heavy cases off the carousel
in error.
. Steer clear of trolleys - unless your case does not have wheels of its own,
try not to use airport trolleys. Wonky wheels are common and you could hurt
your back trying to correct a wayward trolley.
At Your Destination.
. Bed down at the hotel - When you get to your hotel and find the bed is too
hard, use a blanket or ask hotel staff for an extra duvet to put between you
and the mattress. Firm beds are not always best, but it is easier to make a
hard bed softer that a soft bed harder.
. Lounging around - if you are heading to the sun lounger in search of that
perfect tan, try not to lie on your tummy with your back and neck arched back
to read a book. Put the book on the floor and read over the edge of the sun bed
as this should allow you to have your head and neck in a more neutral position.
. Exercise in safety - if keeping in shape is on your holiday agenda, ensure
you have a full induction to the hotel gym equipment, just as you would at
home.
Keep these tips in mind and you'll be well on your way to a pain-free and
enjoyable holiday!
For more information call the BCA on 0118 950 5950 or visit
www.chiropractic-uk.co.uk where there is practical advice to help avoid back
problems and improve posture.
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