Posted 2/16/21 (Tue)
After a long, cold winter of being cooped up, many of us are anxious to get in the swing of spring at the first sign of sunny weather. Golfing, walking, gardening, and biking are great ways to get active, but after months of decreased activity, it’s easy to over-do it.
Here are some tips to help reduce injury so you can enjoy your favorite spring activities and exercises without back pain.
Take it slow. If you haven’t been active in a while, move slowly into activity. Remember that an injury early in the spring may limit your whole summer and fall, too. Be aware of your body’s limits, take some deep breaths, and ease into activity.
Warm-up. Even the earth takes time to warm-up, right? Be sure to follow suit. Take 10-15 minutes before you leave the house to stretch your shoulders, back, and legs.
Improve your core. Core strength is a key component to keeping your back healthy. Exercises like yoga or Pilates build both strength and flexibility in your body’s core and can be modified to be appropriate for nearly every fitness level.
Bend at the knees and lift with your legs. Keep your back straight. Rely on the strength in your legs to do the heavy work when lifting objects.
Wear the right footwear. Find shoes that absorb the shock of impact from walking or running. Poorly dampened impacts can lead to stress fractures and cause significant pain in your body.
Give it a rest. Take frequent breaks to stand, stretch, sit down, or have some water. Take a few deep breaths and get that fresh air into your lungs!
While increasing physical activity is excellent for your overall health, remember to keep these tips in mind so back pain doesn’t get in the way of the activities you love.
Call Chuppe Clinic for a spring adjustment, nutritional counseling and supplements, or for more information on maximizing your sports performance at 701-258-0029.