As we head into the middle of summer and the temperatures continue to rise, many people eagerly anticipate what remains of the beach season, family gatherings, and outdoor activities. While these activities promise fun and relaxation, they often come with a risk of back strain, especially when lifting heavy coolers, carrying bulky beach chairs, and wrestling with umbrellas. At North Country Orthopaedic Group, we understand the importance of maintaining good spinal health to enjoy your summer safely and comfortably. Below, we’ve compiled essential tips to help you protect your back and keep it healthy all summer long.
Safe Lifting and Carrying Techniques
One common cause of summer-related back injuries is improper lifting and carrying techniques. Follow these tips to prevent strain:
Lift With Your Legs, Not Your Back
- Squat down close to the object, keeping your back straight and your head up.
- Engage your leg muscles rather than bending from your waist.
Keep Heavy Items Close
- When carrying a heavy cooler, hold it close to your body at waist level to reduce strain on your back.
Avoid Twisting Motions
- Always turn your feet and hips to change direction instead of twisting at your spine, especially when carrying heavy items.
Ask for Help
- Don’t hesitate to ask for assistance when items feel too heavy or cumbersome.
Setting Up Beach Equipment
Setting up beach chairs and umbrellas can strain your back if not done carefully. Follow these easy steps:
- Beach Chairs: Choose lightweight chairs and carry them balanced evenly on both sides to maintain spinal alignment.
- Beach Umbrellas: Secure the umbrella firmly by using a twisting motion to embed the base rather than forcefully pushing or pulling it into the sand.
Core-Strengthening Exercises for Spine Health
A strong core significantly reduces the risk of back injury by stabilizing your spine. Here are simple yet effective exercises you can easily incorporate into your daily routine at home:
Plank
- Start by lying face down, placing your forearms on the floor with elbows aligned below shoulders.
- Lift your body onto your toes, keeping your back straight and core engaged.
- Hold the position for 20-30 seconds, gradually increasing your hold time as your core strength improves.
Bridge
- Lie on your back with knees bent, feet flat on the floor, and arms at your sides.
- Slowly lift your hips upward, creating a straight line from shoulders to knees.
- Hold briefly, then lower your hips gently back to the floor.
- Perform 10-15 repetitions, focusing on controlled, smooth movements.
Bird Dog
- Begin on your hands and knees with your back flat.
- Extend your right arm forward while simultaneously extending your left leg backward.
- Hold the position briefly, then return to the starting position and switch sides.
- Complete 10-15 repetitions on each side.
Maintain Flexibility
Flexibility plays a crucial role in spinal health. Incorporating regular stretching can ease muscle tension and reduce injury risk. Simple stretches like cat-cow, child’s pose, and gentle spinal twists can significantly improve flexibility and comfort.
Hydrate and Take Breaks
Staying hydrated and taking regular breaks during outdoor activities help maintain muscle function and prevent cramps and stiffness. Aim to drink water frequently and schedule short breaks to stretch and rest your back muscles.
North Country Orthopaedic Group: Supporting Your Summer Health
At North Country Orthopaedic Group, our experienced medical professionals specialize in helping patients maintain optimal spinal health. We offer comprehensive services, including spinal evaluation, physical therapy, and customized rehabilitation programs tailored to your specific needs.
If you experience persistent back pain or injury this summer, our dedicated team is ready to help you regain your mobility and comfort. Don’t let back discomfort interrupt your summer plans. Contact us for expert advice, treatment, and support:
North Country Orthopaedic Group
1571 Washington Street, Suite 201
Watertown, NY 13601
Phone: 315.782.1650
Website: www.ncortho.com
Take proactive steps today to ensure your summer is full of fun, relaxation, and good health. With careful attention to lifting, setting up beach gear, regular core strengthening, and stretching exercises, you’ll be ready to enjoy everything the season offers safely and comfortably.
