Reports of an increase in cases in summer months are common. Heat, humidity, sharp increase in sports activities, but also physical inactivity, change in eating habits, as well as dehydration are factors that can lead to back pain, i.e. back pain. Although some of them are unable to change, others are modifiable and their replacement reduces the risk of developing pain in this much-needed region of the spine. “Summer is a time when we change habits. We engage in sports in the countryside, travel, enjoy the beach games, go to concerts, enjoy the company of friends, often escaping our diet program, often consuming more alcohol and smoking more. Unfortunately, despite their mental euphoria, these activities pose a threat to many people who have problems in their spines and especially in the middle. Climate conditions, such as changing moisture levels and changing atmospheric pressure that expands blood vessels in the body, stimulating nerve endings in areas with pathologies, play a role in the exacerbations of back pain in the summer. There are, however, practices that can minimise the chances of suffering, without loss of pleasure,” notes Dr. Constantzis Surgeon of Spondyliki Steli, Director of the Department of Sponge and Scoliosis at the Athens Medical Center and Scientific Director and Head of the Osteon Orthopedic & Spine Clinic spinal column department. Activities, bad habits and ways to avoid pain Travel Escapes for a few or more days in favorite destinations are among the first summer plans. The distance to be covered, however, often requires long driving or staying in a car or airplane. Long road and flight travel strains the spine, due to prolonged stillness time, which can relax the muscles and exert pressure on the spine discs. The transport of luggage in an unsafe way is also a cause of pain, especially when there is a disk, spinal stenosis or other condition. Fortunately, there are ways to prevent pain during the journey. Dedicating more time, which will allow regular stops for muscle activation, can prevent back pain incidents. The standard recommendation is a 15-minute stop per about two hours. On long flights passengers must get up regularly and walk down the aisle for a while. The use of a cushion for waist support throughout the route is also recommended. Beach, sports and entertainment The longest days and heat favor relaxation on the beach, swimming, sports, and outdoor entertainment. Each of them, however, carries risks to the waist. • Resting on the deckchair or even worse on grilling on abnormal soil for many hours can exert high pressure on the vertebrae and cause back pain. And in this case, the recommendation for regular changes of relaxation and activity, such as swimming or walking on the beach or exercise applies. • Any sport or game at sea can injure the spine. Preparation is required to avoid this possibility. Those who don’t exercise all year, it’s good to start a muscle empowerment program long before they attempt to play football, beach volley, rackets or water slides, or whatever they love. Warming before any game or sport is particularly important. • Attending concerts and sports games is one of the most popular choices in summer. But even sitting, those who have a spinal condition may feel pain and the reason is that the seats in these rooms do not offer support. The rule of avoiding inactivity and using a pillow applies to them as well. Gardening Dealing with the garden is for some mental needs, while for others necessity. The holiday in the cottage presupposes his stay, which for many is done with intensive effort in the minimum available time. However, gardening is a form of exercise and requires good physical condition and strong muscles of the spine. Otherwise, tasks such as digging (e.g. cleaning grass), can cause injuries and acute back pain. Warming, as well as breaks for rest and hydration minimize the risk. Sleep Most free time in summer and the desire for adventures, fun, meetings with friends or just for enjoyment of starry sky steals many hours from sleep. The deprivation of vertebral rest, the bad mattress (often a problem in accommodation) and poor sleep posture are reasons for back pain. Quality and quantitative sleep limit the chances of developing or worsening pain. Nutrition, alcohol hydration The snack food has its price right now. Heat ice creams, travel cookies, breakfast cheese pies, pizza at night with friends are habits that greatly affect back pain. And the reason is that they increase inflammation and the possibility of exacerbation of pain. Proper diet with fruits, vegetables and lean proteins can prevent this possibility. Dehydration is also a threat. Both high temperatures that cause sweating, and increased alcohol consumption in the summer that is diuretic, deprive the body of the amounts of water necessary to maintain the good health of spinal disks. Consumption of plenty of water and natural juice (1 glass per two hour) prevents dehydration. Smoking Smoking is a harmful habit for the whole body, therefore also for the spine. It indirectly contributes to the development of degenerative problems of the spinal lumbar squadron, since the atherosclerosis it causes reduces blood flow and nutrients channeled into the intervertebral discs and its joints and promotes the development of chronic pain in it. Therefore, the relaxed mood should not lead to an increase in the number of cigarettes, but rather to the cessation of smoking. “In the vast majority of people back pain can be relieved with simple painkillers and stretchers, but in others acute back pain and chronic back pain in the back and spine does not give away easily and can destroy many fun experiences. For them there are non-surgical methods, such as intra-tream, perineral and epidural infusions, that can reduce inflammation of irritated spinal nerves and relieve back pain and hip pain. There is, however, a restriction on the number of injections allowed per year. Those who need more than the infusions can cover, should think about the surgical treatment of the existing condition, which gives definitive and permanent relief from pain,” concludes Dr.
Back pain: How to prevent pain in summer
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