Often it takes very little to ruin the holidays or the summer period. Among the various problems that there may be, back pain is one of those that sometimes gives respite – and they are indeed pains. But to fight it you don’t need to stay at home and give up your holidays: spending a few days at the sea or in the mountains can even be a panacea for the health of the spine, just take some precautions. So, whether you are under an umbrella or in a high-altitude location, go for walks, on the plains or in the water, and for stretching exercises. No to humidity, sand sports and rock climbing. Back pain – you just need to know what to do
“Sea and mountains are fine but for those who suffer from back pain or want to prevent it, it is necessary to follow some recommendations – explains Pier Vittorio Nardi, president of Cismer, Italian Association of Minimally Invasive and Robotic Spinal Surgery and head of Spinal Surgery at the Cristo hospital King of Rome – The sun does a lot of good, it strengthens the bones, but, in particular for the elderly, humidity is deleterious, therefore in very humid summer and seaside places the invitation and to cover up to avoid rheumatism or arthrosis. For the rest, walks are recommended as well as exercises in the water, an ally for those suffering from back pain ».
Even in pregnancy you can suffer from back pain Expert advice against back pain: lumbar, pregnant or in general
If you are pregnant it is good to observe some precautions and avoid getting tired. In case, always follow the directions and advice of your doctor. In general, here are the 10 tips from the expert.
- Avoid humidity: sea and mountains are both fine as long as they are dry and not humid climates. The dry climate is ideal, so avoid air conditioners and excessive temperature changes between cooled environments and open air.
- Yes to walks in the mountains: in the mountains, walks are fine, preferably on flat paths, with a light backpack, which contains for example only the change and a bottle of water. Attention also to shoes that must be the most suitable and comfortable as possible.
- No to climbing: avoid very steep descents and climbs as well as overloading the backpack because they can cause damage to the back. It is certainly wrong to undertake rock climbing.
- Yes to swimming: water is good for the back, so I recommend swimming a lot, in particular doing a lot of backstroke, very little freestyle and no breaststroke. In fact, swimming breaststroke sends the spine into hyperlordosis and accentuates herniations.
- No to diving: no jumps into the water from the rocks. The dives are microtraumas of the spine.
- Yes to walks in the water but no shore: It is good to walk in the pine forest or on the cycle path but also in the water if the ground is flat or uniform. Instead, avoid walking on the sloping shore because it unbalances the column. Walking on the sand is also very tiring and not relaxing for the back.
- No to running: Running on sand or asphalt is to be avoided: prefer walking.
- Stretching and bicycle: in water, at the sea or in the pool, good results are obtained by doing some stretching and a bit of a bicycle, in any case isometric, uniform movements. Better still to walk in deep water which leads to developing a counter-resistance and moving optimally. In any case, never load your abs too much when dry and avoid overloading weights, from carrying heavy cooler bags to planting an umbrella on the beach.
- Lie down but not too much: compared to the deckchair, the bed is better, with a support pad for the lumbar, so as not to have the curve of the deckchair. But you don’t have to spend a lot of time lying down, at most 30 minutes, then moving around and walking. Also avoid sitting too much.
- No to sand sports: beach volleyball, beach tennis, Frisbee throwing are banned if you suffer from back pain.
The (natural) remedies for back pain can be found below
Back pain: the natural remedies that really work
