How to prevent neck and back pain after holiday breaks

Title: How to prevent neck and back pain after holiday breaks Introduction: Poor posture at home can harm your spine, causing neck and back pain. Experts recommend correct sitting and regular exercise. Keywords: ['exercise', 'health education'] Author: Dr. Feng Shuaihua, Deputy Chief Physician, Department of Orthopedics (Spine Surgery), Hunan Provincial Hospital of Traditional Chinese Medicine. Reviewer: Hunan Medical Chat Special Contributor: Xie Simin, Orthopedics and Traumatology Department II (Spine Surgery), Hunan Integrated Traditional Chinese and Western Medicine Hospital. Production Information: Follow @HunanMedChat for more health and science information.

The Spring Festival has just passed, and many people have been staying up late playing cards, binge-watching shows, or driving long distances during the holiday. As they return to work, they may start to feel discomfort in their neck, shoulders, and lower back. Dr. Feng Shuaihua has prepared a post-holiday spine care guide for everyone. A comfortable spine makes returning to work much easier.

These "comfortable positions" are the most harmful to the spine.

The ‘Ge You lying down’ position is the primary enemy of the spine.

Many people believe that lying back on the sofa, binge-watching shows, and scrolling through their phones is the most comfortable way to relax. However, the ‘Ge You lying’ position lacks sufficient support for the spine, leaving the lumbar vertebrae unsupported and putting pressure on the cervical spine. Over time, this can lead to spinal curvature. Data shows that when lying flat, the pressure on the lumbar vertebrae is about 25% of body weight, while standing it’s about 75%, and sitting upright increases to 100%. Slouching while sitting can raise the pressure to as high as 150% of body weight.

Long periods of sitting while working or entertaining can lead to spinal issues.

Sitting for long stretches, whether during work or leisure, can lead to remaining in a single position for half a day. Prolonged sitting can cause tension in the spinal ligaments and muscles, resulting in stiffness in the shoulders and neck, as well as lumbar muscle strain. Individuals who already have cervical or lumbar spine issues should be particularly cautious, as extended periods of sitting may compress nerves, leading to numbness or pain in the arms or legs.

On the road, this is how to support your lower back.

1. Road Trip Enthusiasts: Adjust your seat properly; lumbar support is essential.

Long-distance driving applies as much pressure on the lumbar spine as carrying a heavy load. Remember three key points: first, adjust the seat properly so that your lower back rests against the backrest, and if necessary, add lumbar support; second, take breaks in the service area every 1-2 hours to stretch; third, while waiting at red lights in the car, you can practice discreet stretches, such as raising your arms overhead or placing your hands on your hips and gently leaning back.

2. Commuters: Make sure not to remain seated all the time.

On the train, especially high-speed trains, stand up and walk around every hour, whether to get a cup of water or use the restroom. For luggage, carry it correctly: opt for a double-shoulder backpack and push your suitcase instead of dragging it.

Housework should be executed wisely, not just through sheer force.

Daily household chores inevitably require bending. However, it's crucial to avoid prolonged bending. For tasks such as washing and chopping vegetables, consider raising the basin or sitting down to complete the work.

When lifting heavy objects, remember the 'three-step' method: first, bend your knees and squat down, bringing the heavy object close to your body; then use your thigh strength to stand up. Remember to bend your legs, not your back; let your legs do the lifting and avoid straining your lower back.

Diet and warmth should not be compromised.

Controlling weight is essential for spinal protection. Studies show that obesity shifts the body's center of gravity forward, placing unnecessary pressure on the back muscles.

Keep your neck and lower back warm. Significant temperature changes can cause muscle spasms in the lower back due to cold exposure, resulting in severe pain and potential strains. When going out, remember to wear high-neck clothing or a scarf and avoid wearing clothes that expose your waist at home.

A few simple tricks to ‘loosen up’ your spine.

If you are already feeling discomfort in your neck, shoulders, waist, or back, you can try these simple exercises.

1. Relieve shoulder and neck fatigue: Mi Zi exercise. Move your chin to guide your head and slowly write the character '米' (rice). The movements should be gentle, particularly for those with a stiff cervical spine.

2. Relieving Back Pain: The Five-Point Support Method. Lie on your back with your knees bent. Support yourself with your shoulders, elbows, and feet, lifting your hips off the bed to form an arch. Hold this position for 3 to 5 seconds before lowering down. Perform 10 to 15 repetitions each set.

Stretching anytime, anywhere. Raise your hands above your head and look upward, feeling as if your whole body is stretching. This movement is simple yet highly effective.

Experts remind.

Deputy Chief Physician Feng Shuaihua warns: the spine is our primary support beam. When it is comfortable, our lives are more stable. If any of the following situations occur and do not improve after rest, seek medical attention promptly:

Walking feels like stepping on cotton.

Sudden, severe pain in the back or legs that prevents you from standing up straight.

Pain that radiates from the lower back to the buttocks, thighs, and calves.

Numbness or radiation pain in the upper and lower limbs, unsteady walking, and difficulty exerting strength.

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