Introduction
The warm summer months often bring about outdoor activities that can put your spine under a lot of strain. To keep your spine in tip-top shape, Here are six ways to care for your spine during the summer. With these simple tips, we can protect our spine from injury, maintain a healthy posture and enjoy our summer activities fully.
1. Get Adequate Sleep
Adequate sleep is essential to your spine’s health. Lack of sleep can lead to a decrease in flexibility, joint hyperactivity and muscular fatigue. Make sure to get around 7-8 hours of sleep every night and take regular naps throughout the day if possible. Avoid using electronic devices just before bedtime as the blue light emitted from them can disrupt the natural melatonin production in your body.
Use A Mattress Suited To Your Spine’s Needs
Your spine needs to be supported throughout the night to maintain its alignment and avoid injury. Invest in a mattress that suits your spine’s needs, so you can wake up feeling refreshed and energized. A high-quality mattress usually has layers of material like foam and springs, which provide cushion and support the body’s natural curves.
Sleep In The Optimal Position
Sleeping on your back is considered the healthiest sleeping position for your spine. When lying in this position, it’s important to use a cushion or a pillow that helps to keep your head, neck and torso in line with each other. It’s also beneficial to sleep with a pillow between your knees to reduce the strain on your lower back.
2. Stay Hydrated
Dehydration can cause stiffness in your spine, making it more vulnerable to injury. Heat can exacerbate this problem, so it’s important to stay hydrated during the summer months. Drinking plenty of water throughout the day to maintain an optimal level of hydration for the spine. Avoid sugary drinks, as they can increase the risk of dehydration.
Drink Water Before, During And After A Workout
If you’re planning a strenuous workout, make sure to drink plenty of water before, during and after exercise. This will keep your spine hydrated and also help to reduce fatigue and muscle soreness. It’s also important to stay cool during exercise. Take breaks in the shade and use cold packs or a cooling towel on the back of your neck to keep your temperature regulated.
Choose Low-impact Exercises
Doing low-impact exercises such as swimming, biking and rowing are great choices for summer activities that don’t put too much strain on the spine. Low-impact exercises will help improve your aerobic fitness and muscle strength while still protecting your spine.
3. Wear Appropriate Clothing
Wearing tight or restrictive clothing can cause discomfort and pain, especially in the back. To prevent any potential strain, choose light and breathable fabrics such as cotton or linen. Avoid wearing any heavy or bulky items that can put extra strain on the spine. It’s also important to choose the right shoes when engaging in different activities.
Select Shoes That Provide Support
Proper shoes are essential for supporting the feet, ankles and spine. If playing sports or exercising, choose shoes with a cushioned sole, as this will increase the shock absorption and reduce strain on the spine. If possible, choose shoes that have arch support and cushioning.
Wear A Supportive Back Brace
Wearing a supportive back brace can help to provide extra support to the spine and reduce strain. They can also help to maintain an upright posture and reduce lower back pain caused by prolonged sitting. For best results, select a back brace that is made from lightweight and breathable materials.
4. Practice Good Posture
Maintaining good posture is important to keep your spine healthy and free from injury. Poor posture can lead to chronic pain in the neck, shoulders and back. Always sit up straight, keep your shoulders down and your feet on the floor. If sitting for long periods of time, take regular breaks and move around to reduce the strain in your spine.
Select An Ergonomic Chair
Ergonomic chairs provide better lumbar support and help to maintain a correct posture. Choose a chair that is adjustable as this will allow you to adjust the height and angle for maximum support. If you often sit in a recliner, it’s important to use a lumbar cushion or support pillow to keep your spine aligned.
Stand Up And Exercise Your Spine
Take regular “spine breaks” by standing up and stretching during the day. You can also twist and bend your spine forward and back to strengthen and loosen your back muscles. This will not only help maintain a healthy posture, but it will also improve your range of motion and flexibility.
5. Relax Your Muscles
Tense muscles can put extra strain on your spine, so it is important to help keep them relaxed. Taking a warm shower or bath can help relax your muscles as the heat helps to loosen your muscles and promote better blood circulation. Foam rolling and massage therapy can also help to release tension in the muscles, which can reduce pain and stiffness.
Practice Stress-reducing Techniques
Stress can be frustrating and can lead to tension in your spine. Take time to relax and practice deep breathing and meditation to reduce your stress levels and relax your muscles. Stretching exercises like yoga and Pilates can also help to relax and strengthen your muscles. Engage in activities that can help relieve stress such as reading a book, listening to music or spending time in nature.
Recognise Early Warning Signs of Pain
Keep a lookout for signs of pain in your spine such as stiffness, tingling or loss of movement. This kind of pain can be a sign of an underlying issue, so make sure to consult your doctor if the pain persists. Early detection can help to prevent further complications.
6. Eat A Balanced Diet
Having a balanced diet with plenty of vitamins and minerals can help to strengthen your spine and keep it healthy. Avoid processed and sugary foods as they can lead to inflammation and put extra strain on your spine. Eating plenty of lean proteins, healthy fats and carbohydrates can help to keep your spine strong.
Get Adequate Calcium Intake
Calcium is essential for maintaining strong bones, so it’s important to make sure you’re getting enough of this mineral in your diet. Adding foods like yogurt, milk, and cheese to your diet can help boost your calcium levels. You can also take calcium supplements which can help fill in any gaps in your diet.
Increase Vitamin D Intake
Vitamin D is important for keeping your spine and bones healthy. Spend more time outdoors in natural light as this will help your body produce Vitamin D naturally. You can also take Vitamin D supplements to ensure you’re getting enough of this nutrient.
Requirements
Requirements like stretches and exercises to keep your spine healthy can also be part of your daily routine. Simple stretches such as spinal twists, lateral flexion and side-bending can help maintain your spine’s flexibility and range of motion. It’s also important to strengthen the core muscles with exercises such as planks, bridges, and squats.
Final Words
The key to keeping your spine healthy is to be mindful of how you are caring for it. By following these simple tips, we can protect our spine from injury and maintain a healthy posture throughout the summer months. With regular care and attention your spine can stay strong and pain-free for years to come.