Christmas is quickly approaching and this usually means sharing a delicious feast with family and friends. But all this time in the kitchen standing, unloading the dishwasher, carrying shopping and lifting can place increased stress through the neck and back causing unwanted pain.
Muscles can also become more tense and painful depending on your body position. Maintaining your natural curves in your back is very important as this means you are holding your back with good posture which can help reduce your pain when you are doing any activity including preparing the roast!
To help you stay pain free during the festive season here are 5 tips to help you look after your back
When bending down to lift items onto the bench, into the oven or unloading the dishwasher, ensure you bend your knees, stand close and turn on your tummy muscles. This will help to reduce stress through the low back and prevent disc injury.
Standing for prolonged periods can also cause your muscles in your back to become tight as they work hard to maintain your upright posture. Regular breaks to stretch and change position is important. Stretching your hamstrings and low back regularly can help to reduce unwanted tension.
To reduce muscular tension or spasm, try using a spikey ball to gently roll up and down the large group of muscles up either side of the spine. Alternatively, try some self massage using Flexall for topical pain relief with long lasting effects.
Ask for help! When lifting heavy items from the top or bottom shelf of the pantry, an extra pair of hands can reduce the load as well as the risk of injury. Alternatively, take 2 or 3 trips back to the bench top rather than trying to lift 5 things at once!
Give yourself plenty of time – leaving things to the last minute will undoubtedly create unnecessary panic and stress, increasing the risk of overloading the joints and muscles of your body. Preventing injury is much easier than dealing with it!
For more information call The Physio Clinic on 8342 1233 or click below to book online.
Prospect | Findon | Blackwood | Burnside Hospital