Holiday time should be FUN time: 5 tips to help

Holidays are a time to relax, spend time with family and friends and are great to get away from the everyday routine.  Unless there is a sudden onset of back pain the the holiday activities come to a holt. So in this blog we are sharing with you 5 tips to save your low back these holidays

1. Avoid prolonged sitting

These are the times where sitting may be prolonged:

  • At parties or events
  • On car, train, bus or plane trips
  • Watching Netflix, movies etc

If you find yourself in any of these situation then be mindful of getting up every 30 minutes or so. The longer you stay seated the more of a chance of getting into poor or slouchy posture. Avoid sitting with your neck/back twisted as you speak to someone, turn so you are looking at them squarely.

2. Warm up if playing sport

Summers and holiday time can invite you to play and participate in sports or activities you haven’t done all year.  Aim to warm up a few minutes before you venture out to participate in Frisbee, soccer, tennis or cricket. Cooling down with some stretches afterwards can help you wake up the next day with less tightness in your muscles.

3. Wear appropriate shoes when exercising

Many times we get emergency calls around the festive season with people suffering with low back  pain, when they don’t normally. Often the cause can be found in the fact that they are exercising without appropriate foot wear. Thongs and sandals are not as supportive as runners. Make sure you pack your runners when playing these holidays.

4. Bring your pillow

What does a pillow have to do with low back pain. Often when people are not sleeping comfortably because of the wrong pillow, they tend to toss and turn in the night. This can lead to a stiff and sore low back on waking. Remember your pillow and if you don’t have room we recommend the Harmony Travel pillow.

5. Keep hydrated

Parties, holidays and warm weather may mean water consumption is lower than usual. If drinking alcohol then a great rule of thumb is to have one glass of water after every alcoholic drink. One question we often get asked is how much water should I be drinking each day. Aim for a litre of water per 30kg of body weight. So if you weigh 60 kg then drinking 2 litres a day is recommended.  Hotter weather will mean that drinking more water is necessary if you are out in the heat. 


We wish you all the best these holidays and remember these tips to Save your low back these Holidays.

Find out what the 5 Red Flags of FLAT FEET are CLICK HERE.  Find out more about the different causes of knee pain CLICK HERE.

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Lisa, director