Stay Safe This Summer And Protect Your Spine
Warm weather has arrived, which means more time outdoors for all of us. We all know that it’s important to protect our skin with sunscreen, but what about protecting our spine? Summertime sports and activities can be a source of back strain or injuries. Keep these tips in mind as you plan your fun in the sun.
Water Safety
Avoid slips. Don’t run around swimming pools - A slick deck or concrete surface around a pool can be dangerous. A slip and fall can lead to a serious back or head injury.
Know the depth before you dive - Each year, emergency rooms across the country see devastating injuries caused by people diving into shallow water and hitting theirs heads at a high rate of speed. Concussion, neck pain, fracture, and even paralysis can be the result. Always know how deep the water is before you dive into a pool or lake. Better yet, avoid diving altogether.
Take it slow on the skis - Any fall that occurs while water skiing can potentially lead to a spine injury due to the high rate of speed involved. If you are not an experienced water skier, take it slow before trying anything advanced. All skiers should have a clear signal established so it’s easy to communicate to the boat driver when to slow down.
Protect your back when you kayak - Sitting in a kayak for long periods of time can easily strain your back muscles. If possible, try to take breaks every 20 minutes to stretch. You should also be careful when moving a kayak. Use proper lifting techniques to avoid injury.
Back On Land
Stretch before you swing that club - The golf swing requires your spine to flex, side-bend, rotate, and extend. When done repetitively, these motions can place a tremendous amount of force (typically eight times a person’s body weight) through all of your joints and your spine. The combination of high repetition and high force increases the likelihood of injury, especially if incorrect golf swing patterns and muscle imbalance or tightness exist. Proper stretching, core strengthening, and proper swing technique can help you avoid injury on the golf course. Our golf rehabilitation and fitness program features Titleist-certified specialists who can assess your swing and provide conditioning programs and exercises to help you avoid injury.
Lift with your legs - Summertime offers new opportunities to injure your back by lifting heavy coolers and luggage. Remember to lift with your legs, keeping your spine straight and your neck forward.
Grow the garden without straining your spine - Yard work can be relaxing for many of us, and a chore for others. Whichever group you fall into, a little preparation before stepping out into the garden can make a big difference. Stretching exercises before you start raking or pulling weeds can help prevent back strain. You should also use proper lifting techniques when moving heavy bags of soil or large pots. Lastly, don’t overdo it. Trying to fit too much into one day can lead to an injury that ruins more than your weekend.
These past months have seemed to last a very long time, and we’re all ready to get outside, see friends and family we haven’t seen in a while, and take in some summer activities. We hope these tips help keep you safe so that this summer can be the best one yet!
