Spine Tips for the Summer

Summer has fleetingly started to appear in between the many rainy downpours in May. We are now starting to see our patients venture out into the garden to begin the garden tidy up ready for, hopefully, the better weather to arrive. We also see a lot of patients becoming more active at this time of the year where the evenings draw out. Here are tips below to help you navigate this time of year whilst keeping your spine health.

Hiking:

Common injuries: Sprained ankles, muscle strains, blisters, and sunburn.

Prevention tips:

1. Wear appropriate footwear with good ankle support and traction.
2. Warm up before starting your hike with dynamic stretches for the legs and hips.
3. Stay hydrated and bring snacks to maintain energy levels.
4. Use trekking poles for stability and to reduce stress on your knees and back.
5. Apply sunscreen and wear a hat and sunglasses to protect against sunburn.

Gardening:

Common injuries: Lower back pain, muscle strains, repetitive strain injuries (RSIs), and cuts or puncture wounds.

Prevention tips:

1. Warm up before gardening with gentle stretching exercises for the back, arms, and legs.
2. Use ergonomic gardening tools with padded handles and long handles to reduce strain on your back and joints.
3. Lift heavy objects properly by bending at the knees and using your legs to lift, not your back.
4. Take frequent breaks and alternate tasks to avoid overuse injuries.
5. Use knee pads or a gardening stool to reduce strain on your knees and back when kneeling or bending.
6. Wear gloves to protect your hands from cuts, blisters, and thorns.

Swimming:

Common injuries: Shoulder injuries, muscle cramps, and skin irritation from chlorine or sun exposure.

Prevention tips:

1. Warm up with dynamic stretches for the shoulders, arms, and legs before swimming.
2. Practice proper swimming techniques to avoid overuse injuries, such as rotator cuff strains.
3. Gradually increase your swimming distance and intensity to prevent muscle strain.
4. Stay hydrated and take regular breaks to rest and rehydrate.
5. Wear goggles to protect your eyes from chlorine and prevent irritation.

By following these injury prevention tips and practicing safe techniques, you can enjoy outdoor activities during the summer while reducing the risk of injuries and promoting a healthy, active lifestyle.

If you or anyone you know is struggling with disc issues do get in contact with The Guildford Spine Centre for a professional assessment of any back issues you may have.