Summer is a much-anticipated time for many, synonymous with rest, adventures, and a break from the daily grind. However, this change of habits often comes with activities and postures that can put the health of our spine at risk. From long car journeys to water sports or simply relaxing in a hammock, Our back and neck can suffer the consequences if we don't take the proper precautions.. At Instituto Arráez, we understand that enjoying a full holiday also involves looking after our physical well-being. For this reason, we have prepared this comprehensive guide to help you protect your spine and enjoy a pain-free summer.
The importance of prevention during the summer period
During the summer, it's common to relax routines and, with them, good posture practices. Prolonged journeys, handling heavy luggage, sporadic sports activities, or adopting incorrect resting positions are all factors that can trigger or aggravate back and neck problems. Lumbar pain or cervical pain can quickly ruin a holiday period, making prevention our best ally. Adopt healthy habits and be mindfuland how our activities impact the spine is fundamental to avoid discomfort and injuries.
Ergonomics and posture: how to travel long distances without affecting your back
Travel is an inherent part of holidays, and it often involves spending hours in the same position. The key to minimising the impact on your spine lies in ergonomics and taking active breaks:
- Car journeys:
- Seat adjustmentEnsure your seat is in a position that allows you to reach the pedals comfortably, with your knees slightly bent. The backrest should be at an angle of approximately 100-110 degrees, and the lower part of your back should be well supported. If your car does not have good lumbar support, use a small cushion or a rolled-up towel. Headrest: Adjust the headrest so the top of your head is level with the centre of the headrest, minimising the risk of whiplash in case of sudden braking. Active breaks: Take stops every 1.5 to 2 hours. Get out of the car, walk for a few minutes and do gentle stretches for your neck, shoulders and back. This helps to improve circulation and relax your muscles.
- Hydration Staying hydrated is crucial for the health of the intervertebral discs, which need water to maintain their elasticity.
- Plane or train travel
- Seat selection: If possible, choose a seat with extra legroom or an aisle seat for ease of movement. Lumbar support: Just as in a car, a lumbar cushion or a rolled-up towel can be a great help. Place it in the natural curve of your lower back. Movement: Get up and walk the aisle every hour if the flight or journey allows. Perform stretching and ankle/knee flexing exercises while seated to aid circulation.
- Sleeping posture: Avoid sleeping in forced positions. A travel neck pillow can prevent neck strain.
Luggage handling: techniques for safely lifting heavy objects
Luggage is another common risk factor. Lifting heavy suitcases incorrectly is a frequent cause of lower back pain. Follow these tips:
- Planning Travel light whenever possible. If you need to carry a lot of weight, consider splitting it into several smaller suitcases or using luggage shipping services.
- Lifting technique When lifting a suitcase from the floor, bend your knees and keep your back straight. Use the power of your legs to lift the object, keeping it close to your body. Avoid twisting your torso while lifting weight.
- Wheeled suitcases Always prioritise wheeled suitcases and drag them rather than carrying them. When taking them up or down stairs, do so carefully and ask for help if necessary.
Watersports and summer activities: precautions to avoid neck and back injuries
Summer invites us to practise outdoor sports and activities. While they are beneficial for health, It is important to carry them out safely To avoid spinal injuries:
- SwimmingIt is one of the most complete and least aggressive exercises for the spine. However, if you suffer from neck problems, avoid the front crawl with your head constantly out of the water, as it can cause cervical hyperextension. Backstroke or breaststroke, or the use of a snorkel, are more recommended options. Make sure to warm up before swimming and stretch afterwards.
- Scuba diving and snorkelling Perform smooth, controlled movements with your neck. Avoid any sudden twists or excessive extensions. A well-fitting diving suit is crucial for comfort and injury prevention.
- Racquet or beach sports (padel, tennis, volleyball) These sports involve rotational and extension movements that can be demanding on the spine. Perform a proper warm-up, stretch your muscles, and use correct technique. If you're not used to it, start with moderate intensity.
- Beach or pool relaxation: When sitting or lying down, try to maintain a posture that respects the natural curves of your spine. Use rolled-up towels or cushions to support your lumbar and cervical areas. Avoid hammocks that are excessively soft or force an unnatural posture.
When to consult a specialist
Despite all precautions, discomfort may arise. If you experience persistent, sharp pain that radiates to the limbs, or that is accompanied by numbness, tingling or weakness, It is crucial not to ignore it. Early consultation with a neurosurgery specialist can prevent a minor issue from becoming a chronic or more serious pathology. At the Arráez Institute, we are leaders in the diagnosis and treatment of spinal pathologies, offering personalised and cutting-edge solutions.
We use advanced techniques such as Minimally invasive spine surgery, enabling the treatment of herniated discs, spinal stenosis, and vertebral instability through small incisions, reducing postoperative pain and accelerating recovery. Furthermore, we are pioneers in Robotic spine surgery, a technology that increases the precision of implant placement and reduces the risks associated with the procedure, guaranteeing optimal results for our patients.
If back pain is disrupting your holiday or your daily life, don't wait. Consult Dr Arráez in Málaga for a specialist assessment and discover how we can help you regain your wellbeing. Your spine deserves the best care.