Hello everyone,

Today I’d like to share some tips on maintaining your spinal health during the summer months. As we all know, summer is a time for fun and relaxation, but it’s also essential to take care of our bodies, especially our spines.

Here are my top ten tips:

1. Stay Hydrated: Water is vital for your overall health, including your spine. The discs between each vertebra need hydration to maintain their spongy nature and provide adequate cushioning. Dehydration can lead to disc degeneration over time, causing discomfort. So, remember to drink plenty of water, especially during the hot summer months.

2. Mind Your Posture: Good posture is more than just standing up straight. It involves training your body to stand, walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments. Whether you’re lifting heavy objects or lounging by the pool, maintaining good posture can prevent unnecessary strain on your back and neck.

3. Warm Up Before Physical Activity: Warming up increases blood flow to your muscles, which can help you perform better and avoid injuries. A few minutes of light stretching or a quick walk can make a big difference.

4. Invest in Good Footwear: The shoes you wear play a significant role in your spinal health. Good footwear provides a supportive base that helps the spine and body remain in alignment. For summer activities, invest in comfortable shoes that provide good arch and heel support.

5. Don’t Overdo It: Summer is a great time to enjoy outdoor activities, but remember to listen to your body and not push beyond your limits. Overexertion can lead to injuries, including those that could impact your spine. Remember to take breaks when needed and balance activity with rest.

6. Eat Healthily: A balanced diet is essential for overall health and well-being. Certain foods, especially those rich in anti-inflammatory properties, can help prevent back pain. Incorporate foods like berries, leafy greens, and fatty fish into your meals to help reduce inflammation in your body.

7. Get Plenty of Sleep: Sleep is when your body heals itself, making it a vital component of spinal health. Ensure you’re getting enough quality sleep each night. Also, check your mattress and pillows to ensure they provide proper support and alignment for your spine.

8. Practice Safe Travel Habits: If you’re traveling this summer, remember to take frequent breaks to stretch your legs and back, especially during long car rides or flights. Avoid heavy lifting, and if you must lift, use your knees and keep the object close to your body. Consider using a neck pillow to support your neck during long travel periods.

9. Regular Exercise: Regular, moderate exercise can strengthen your back muscles, improve circulation, and promote healthy digestion. Activities like swimming, walking, or yoga can be great options. They not only strengthen your core but also improve flexibility and posture.

10. Schedule Regular Chiropractic Check-ups: Regular check-ups with your chiropractor can help identify potential issues before they become problematic. Chiropractors can adjust your spine, improve its function, and help you maintain optimal health. They can provide personalized advice and treatment plans based on your specific needs.

Remember, taking care of your spine is a crucial part of maintaining your overall health. By following these tips, you can enjoy a fun, active, and pain-free summer. Stay safe and healthy!

Cheers,

Dr. Ian Horseman