Preventing Christmas Back Pain

Christmas is an easy time of year to get laid up with a back injury. There are a lot of pitfalls during the winter. Accidents, overexertion, and stress can lead to a mild or severe back injury such as a strain, spasms or sciatica. Below are ten strategies to prevent back pain this Christmas to keep you in high spirits.

• Don't hurt yourself with that tree.

Doing work around the home, whether hanging decorations or putting up the Christmas tree, if not done carefully can lead to a muscle pull or tightness in the lower back. Take it easy when lifting heavy objects or reaching up to hang lights. Bend at the knees, and don't take unnecessary risks; ask for help if someone is too heavy or awkward for you to do alone. Always be aware of what you're doing and how you're doing it. Accidents are most often careless mistakes. So whether you're working with an awkward reindeer on the roof, or the circuit breakers in the basement to light your lawn, handle yourself with care.

• Take a break while hanging decorations or wrapping presents.

There's certainly work to be done around Christmas. Putting up and taking down decorations, wrapping presents, cooking dinner for an extended family. Balancing these things with your day job and your usual family and house chores can be difficult. All the extra stress can cause back pain that will last the rest of the winter. You can avoid this unnecessary pain by learning to take it easy around the house and at work. Take breaks to give your body a rest when you're wrapping presents and hanging decorations and cooking dinner. Taking a five minute "breather" every half hour will not slow down progress; in fact, it will help you get more done faster and save your back.

• Sit straight when you eat.

Slumping forward on your chair or as you stand puts unneeded pressure on your back, stretching muscles past their natural limits. This distorts the spine and can lead to sciatica and spasms due to a pulled or strained lower back muscle. Sitting with a straight, even posture also gives the back a break after a long day of standing and working. Don't slump over on the ground to wrap presents, but use the kitchen table. When you eat, don't eat over your meal but lean back so your neck is in line with your torso and pelvis. The same goes if you're at your computer sending e-cards and family photos, or watching classic holiday cartoons on TV.

• Stay away from stress.

Stress during the holidays comes in all shapes and sizes. Stress is also one of the leading causes of back pain. Avoid stress by "letting go" of the many pointless activities humans burden themselves with. If you must travel, take your time. Buy presents before the last minute rush. Plan your activities to avoid the headache of having too much to do and too little time to do it in. Take it easy with relaxing music each night and wind down before the next day. The more stress that builds up the easier we can injure ourselves. Stress acts on us physically, and also mentally when we get frustrated and forget or simply don't care to take care of ourselves.

• Keep your body warm and not stiff.

Cold weather tightens muscles and can lead to back pain. Keep the thermostat high on cold nights so the house doesn't get too cold in the morning or throughout the day. Use heavier covers on your bed and dress in warmer clothing. Before you exercise, warm your body up with very light movements so your muscles are limber and can handle the higher intensity. Cold acts on our bodies as it does on a frozen piece of steak. You cannot bend a frozen steak but you can break it in half if you try hard enough. This is often what happens when we hurt our back. The back muscles are too rigid to bend and simply break, like an old tree in a storm. But thaw that piece of steak to room temperature and you'll find that you can bend it back and forth just fine.

• Eat healthy, and eat less.

Eating healthy can reduce the risk of back pain. Simply being overweight significantly increases the risk of back pain because the extra tissue pulls and sags the body and stresses the spine. An unhealthy diet full of sugar and fats creates a deficiency in the vitamins and minerals that help keep the body healthy, and this deficiency leads to a breakdown in the immune system and reduces the brain's ability to think positively. Attitude alone can help protect against back pain, and a proper diet can increase a positive attitude like nothing else. Most importantly, eating healthy helps make muscle tissue near the lower back efficient. Added strength derived from proteins, minerals, and vitamins is like a solid wall against pain. Nutrients in the food you eat may be your biggest ally.

• Stay active, exercise even when it's cold.

Daily exercise keeps the body warm, limber, and energized. Exercise may be the most important prevention for back pain, but be careful not to overdo it. Too much exercise can have the opposite effect of what you're trying to achieve. Too much exercise weakens the muscles and makes them susceptible to rips and tears. Listen to your body to know if you've over-trained. Stop before you feel too tired and exhausted. Exercise works because it helps blood flow through the lower back and rejuvenates the muscle tissue. You don't have to do wind sprints to get the blood circulating. A simple walk will do the job just fine.

• Yoga and stretching.

Another great way to keep the muscles and spine flexible and limber is by performing either yoga, or a basic stretching program for ten to thirty minutes a day (ten minutes in the morning and ten minutes at night works great). Yoga stretches the muscles, but so does simply bending to touch your toes. These easy to do exercises can prevent back pain, and also relieve tension in the lower back, including minor sciatica. There's no reason to pay to go to the chiropractor when a few simple moves can give you relief in the comfort of your own living room.

• When traveling, take time to stretch when you stop for gas.

Traveling can be incredibly hard on your back. Sitting in a car hour after hour stiffens muscles and distorts the spine. When you stop for gas or to eat, take ten to fifteen minutes to walk around, stretch, and relax. This can insure that after a one thousand or two thousand mile trip, your back will be as fresh as ever.

• Laugh, be merry, and share.

Want to protect your back? One of the most beneficial ways to avoid back pain is simply being happy. A bad attitude isn't just in your mind, but affects the rest of the body, too. Laugh, play with your children, invite friend to your home, and enjoy life. Spread the Christmas spirit and you'll likely not be bedridden during the holidays.