You just pushed back from the table after enjoying a mountain of mashed potatoes and a ton of turkey.
’Tis the season to let loose and consume rich, fatty foods. And it always seems to end the same way: With swollen waistlines.
Extra weight is not just uncomfortable. If you’re already struggling to maintain a healthy weight, it can make your back pain worse.
But there is good news.
A recent Spine Journal study shows that if you simply stop being sedentary it can have a domino effect and spark even more activity:
- Doing one activity can lead to an hour and 53 minutes more activity.
- Extending that activity by just seven minutes (to two hours) can reduce back pain by 17%.
With that in mind, we came up with a few quick, easy tips — ideas for getting moving this holiday:
1 – TAKE A WALK
Avoid settling in on the couch for hours after your meal and instead take a family walk. Try a turn or two around the block just to get the juices flowing.
Even washing dishes after your meal, or a few minutes tossing the ball outside with the kids works.
They key is to start moving.
2 – GO ON A FAMILY BIKE RIDE
If you can handle a little more than a walk, try climbing on your bike with the family and enjoying the crisp autumn air.
The ride doesn’t have to be strenuous. Around 20 minutes of activity works.
And if you keep up with riding past the holidays, you’re looking at a potential 32% reduction in back pain.
3 – PLAY ON THE FLOOR WITH THE KIDS
Lie down on the floor and balance your kids or young relatives up in the air using your arms for some subtle resistance training.
After the holidays, try doing conventional weight training (at the gym with light weights works) for a few days a week and you could see your back pain reduced 28%.
4 – GET UP DURING COMMERCIALS
If couch surfing feels unavoidable — we know how important football is during the holidays — figure out things to do every time there is a commercial.
Some ideas: Grab a glass of water. Staying hydrated is a great way to keep back pain at bay.
Or simply get up and stretch a little.
The key is to be up and moving every time a commercial comes on.
5 – HAVE A HOLIDAY DANCE PARTY
One of the biggest contributors to back pain is tense muscles. Loosen them up with a little family dance party.
Dancing will do more than just loosen you up; it qualifies as moderate exercise.
For sedentary folks carrying around a little extra weight, adding even a minute more moderate movement every time you exercise can result in a 38% reduction in back pain.
The key this holiday season is to simple start moving, so that all that extra weight doesn’t weigh you — and your back — down.
Tried everything you can to reduce your back pain and nothing’s working? Reach out to us online or give us a call and we’ll be happy to help.