Author: Dave MacAskill

Summer is a fantastic time to enjoy outdoor activities, but it’s important to take steps to protect your spine while you’re having fun. Whether you’[re swimming, hiking, or gardening, here are some practical tips to help you maintain spinal health and prevent injuries.

1. Swimming Safely

Swimming is an excellent low-impact exercise that’s great for your spine, but improper techniques can lead to issues.

• Warm Up Properly: Start with gentle stretches focusing on your back and shoulders to prepare your muscles.
• Use Proper Techniques: Ensure you use the correct swimming strokes to avoid straining your neck and back. If you’re unsure, consider taking a few lessons.
• Take Breaks: Alternate between swimming and resting to avoid overexertion, which can lead to muscle fatigue and potential injuries.

2. Hiking With Care

Hiking can be invigorating, but uneven terrain can put stress on your back.

• Wear Supportive Footwear: Invest in good-quality hiking boots that provide ample support and cushioning.
• Use Trekking Poles: These can help distribute your weight more evenly and reduce the strain on your spine.
• Pack Smart: Use a backpack with padded straps and a waist belt to evenly distribute weight. Pack only what you need to avoid carrying a heavy-load.

3. Gardening without Strain

Gardening might seem relaxing, but it can be tough on your back if you’re not careful.

• Mind Your Posture: Avoid bending over for long periods. Instead, use kneeling pads or a small stool to maintain a more comfortable posture.
• Lift Properly: When lifting heavy pots or bags of soil, bend your knees and keep your back straight to avoid injury.
• Take Frequent Breaks: Stretch every 15-20 minutes to avoid stiffness and relieve any tension building up in your muscles.

4. Stay Hydrated

Hydration is crucial for maintaining spinal health, especially in the summer heat.

• Drink Plenty of Water: Aim for at least 8 glasses a day, more if you’re engaging in strenuous activities.
• Avoid Dehydration: Dehydration can lead to reduced disc height and increased risk of spinal disc problems. Keep a water bottle with you and drink regularly.

5. Incorporate Regular Stretching

Stretching keeps your muscles flexible and reduces the risk of injuries.

• Daily Stretch Routine: Incorporate a series of stretches targeting your back, hamstrings, and hip flexors. Consider yoga or pilates for a structured approach.
• Post-Activity Stretching: Always cool down with stretches after any physical activity to help your muscles relax and recover.

By following these tips and staying on top of your chiropractic care, you can enjoy your favourite summer activities while keeping your spine healthy and pain-free!

Enjoy your summer safely and stay active!

At Back to Balance, we’re passionate about promoting holistic well-being, recognizing that mental health is just as vital as physical health. As Mental Health Awareness Week unfolds, we proudly stand alongside individuals and communities worldwide to champion mental well-being and offer support to those grappling with mental health challenges.

Did you know that chiropractic care can be a game-changer in supporting mental health? By prioritizing spinal health and ensuring proper nervous system function, chiropractic adjustments have been shown to reduce stress, alleviate tension, and enhance overall mood. It’s incredible how a simple adjustment can have such a profound impact on your mental state.

At our clinic, we believe in taking a comprehensive approach to wellness. In addition to chiropractic care, we offer a range of holistic wellness services designed to nurture both the body and mind. From soothing massage therapy sessions to targeted physiotherapy treatments, our goal is to empower you on your journey to optimal well-being. When your body feels good, your mind follows suit.

In addition to professional care, incorporating self-care practices into your daily routine can further support your mental health. Here are some additional tips to consider:

1. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to allow your body and mind to recharge. Create a relaxing bedtime routine and avoid screens before bed to promote better sleep hygiene.
2. Practice Mindfulness: Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga into your daily routine to reduce stress and promote a sense of calm.
3. Stay Active: Engage in regular physical activity, whether it’s going for a walk, practicing yoga, or hitting the gym. Exercise releases endorphins, which can boost your mood and reduce feelings of anxiety and depression.
4. Nourish Your Body: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support overall health and well-being. Stay hydrated by drinking plenty of water throughout the day.
5. Connect with Others: Cultivate meaningful connections with friends, family, and loved ones. Social support is essential for mental health and can provide comfort and encouragement during challenging times.

We’re here to support you every step of the way.

Let’s work together to break down the stigma surrounding mental health and prioritize self-care and support for ourselves and our communities.