While we are all looking forward to celebrating over Christmas, it can be quite a manic and sometimes stressful period. So we understand if the rehab plans given by our practitioners aren’t top of your Christmas wish list. To help with this here are 12 easy and quick tips to try out over the festive period.
Taking the turkey out of the oven…
Typically involves bending and reaching for the oven which can be a trickier task than it looks if you are experiencing low back pain. To help mitigate this it is beneficial to do a few stretches before completing this task. A simple and easy stretch can be done while sitting down on a chair, all you need to do is place your hands on your knees and slowly lean forward sliding your knees down your legs to reach towards your toes and hold for a few seconds before slowly straightening up.
Festive travels…
Are a necessity for meeting friends and family. Whether you are travelling by car, train or plane this often involves long periods of inactivity. Since our muscles and joints like movement it may be helpful to take rest breaks where possible. Get up, have a stretch, walk about and stay hydrated.
Packing…
If you are going away often a different environment/ sleeping situation can aggravate neck or low back pain. To help reduce this risk if it possible bring with you a travel pillow, hot water bottle to help with any muscular aches or tensions, or even bring your own sleeping pillow with you.
Decorations…
While Christmas lights and decorations look beautiful they can often be a logistical challenge, especially if you are in pain. Be sensible and listen to your body. For example, if you are struggling with your balance at the moment it may be better to stay grounded rather than volunteering to hang the lights from the roof.
Lifting…
On the subject of decorations, Christmas trees and decoration boxes are often deceptively heavy so ensure you are lifting properly. Bend your knees and engage those gluteal muscles before lifting something heavy. It is also useful to ensure you have a good grip on whatever you are lifting and if something feels too heavy then seek help and get another person to lift with you.
Stay hydrated…
Make sure to complement all those festive beverages with plenty of water to reduce the risk of fatigue, headaches and dehydration.
Stress…
While Christmas is a fun and enjoyable period it is also a stressful one. Some abdominal breathing may help alleviate some of this stress. Simply imagine you have a balloon attached to your belly button and when you breathe in you are trying to inflate that balloon with as much air as possible. This exercise is best done lying flat on your back (bend your knees to support your lower back).
Stocking fillers…
Massage balls are a nice versatile stocking filler that can be used to self massage muscle groups such as quadriceps (thigh muscles), hamstrings (back of your legs) and even your forearm muscles. They can also help assist you through the gap until your next Ebrook appointment in the new year. Similarly, stress balls are a handy tool to help build muscle strength in your hands and arms, simply squeeze it any time you begin to feel slightly stressed or worried and those forearms will be strong in no time!
Self care…
While Christmas is a time for giving to others it is important to look after yourself. Make sure to find some time for yourself, whether that is five mins or five hours, do something that relaxes you. It can be anything from meditation, going for a walk or taking a hot bath.
Wrap up warm…
As the weather gets frostier we notice a lot more patients complaining of neck and upper back pain and tension. This can sometimes be because we brace ourselves for the cold weather by physically raising our shoulders which can lead to muscular fatigue. So make sure you layer up and put on your hats and scarves as extra protection against the cold weather.
Stretch it out…
If you do notice your neck and shoulders are feeling tense here is a handy seated stretch to try while watching Christmas telly. Placing one hand gently on top of your head and then slowly bend your head to the side bringing your ear towards your shoulder. Then rotate your head so you are looking downwards (it might look a bit like you are sniffing your armpit!) Hold for 10-30 seconds and then repeat on the other side.
Post Christmas guilt…
If you feel like you overindulged on the festive treats this year, try not to feel guilty about it! Everyone is allowed a break and if you do decide to set yourself new years fitness goals try to keep them realistic and achievable, remember you have the whole of 2022 to accomplish your targets and the Ebrook team will be ready and waiting to help you with them when the new year arrives.
