Watch Your Back This Summer!

As we move into the summer months, the weather has become more inviting and many of you will begin or will increase your outdoor activities. Some of you may decide to re-visit exercise routines or sporting activities that you abandoned during the colder winter months. For others, you may be increasing your activity level since it feels so wonderful to be outside. I applaud you for being proactive about your health.  

There are a multitude of activities that become more prevalent during these months, including tennis, bike riding, water sports, hiking and beach-related sports, to name a few. Whatever activity you choose, make sure what you are doing is safe for your body and use sound judgment so you don’t put yourself at risk for injury.

Your body is an amazing thing. When your spine, bones, joints, muscles, tendons and ligaments are all working well, you take no notice that your body is doing what it is supposed to. However, when your body is stressed or damaged, either from a single injury or over time, it starts talking to you. You may feel tight muscles, stiffness, a reduced ability to move comfortably, and even pain. These signs should not be covered up with any medication. That’s like taking the batteries out of a smoke detector during a fire.  

We have an important responsibility to ourselves to make sure we listen to our bodies when they talk to us so we don’t cause further harm. By taking the time to make sure our bodies are safe when we exercise, we can maintain our spinal function, along with the muscles and connective tissue, and keep ourselves pain-free. Now that’s prevention; quite a concept, huh?

Start with a Warm-Up
Before you partake in any activity, you should thoroughly warm-up your back and your body. You should especially focus on warming-up the muscles you will be using most in the sport you are playing. Start by increasing your heart rate gradually with simple movements, like walking or jogging. Then stretch your neck, shoulder, arm, lower back, hamstring, and calf muscles. Finally, start out slow when you begin your activity.

Visit Your Chiropractor
Your chiropractor is an expert at evaluating your body’s structure. He or she can identify and correct any weaknesses or imbalances that could make you more susceptible to injuries. Your chiropractor can also provide you with exercises to help strengthen your athletic performance.

Swimming
Swimming is a popular activity that will increase as people visit beaches and local swimming pools. Some gyms also offer swimming facilities. For people who have had lower back or hip problems in the past, the type of stroke you choose is important in order to avoid undue stress for the body.

Effects on the Spine:

•    Butterfly strokes cause the shoulders and upper body to come out of the water, placing a lot of stress on the   lower back
•    Freestyle (front) strokes and breast (crawl) strokes can cause your lower back to be hyper-extended
•    Breast strokes and butterfly strokes involve wide leg kicks and are not as gentle on the body as freestyle swimming
•    During freestyle, your neck (cervical spine) is jerked back and forth repetitively when you take breaths

Prevention:

•    Avoid hurting your neck when you take breaths by using a snorkel
•    Use a kickboard or some other type of flotation device to help maintain the correct form
•    Use your abdominal muscles to keep your body level in the water
•    Side and back strokes are better than front strokes

Running
Many of you out there are avid runners and you probably realize that running is hard on the body. Running can exert five times a person’s bodyweight on the feet and ankles. This force travels up the legs, through the hips to the spine and head, potentially causing muscle, joint, and back pain. You must take measures to protect yourself, otherwise your joints, cartilage and other connective tissue can get damaged – leading to arthritis or worse.

Effects on the Spine:
•    When your heel makes contact with a hard surface, it creates a shock force that travels up the legs to your spine and head, damaging joints along the way
•    Muscles in the back work hard to stabilize the body and maintain proper posture while you run
•    The forces of running jerk and compact spinal joints and discs

Prevention:
•    Wear properly fitting running shoes that have good cushion
•    Wear flexible, custom-made orthotics that contain shock-absorbing materials
•    Avoid running on hard surfaces
•    Avoid long distance running
•    Use  your abdominal muscles to help stabilize your posture

Hiking

Summer is a great time to take advantage of nature’s beautiful sites, and hiking is a way to experience the great outdoors while giving your body a good workout. Walking for long periods of time on uneven terrain presents the opportunity for injury and fatigue.

Effects on the Spine:
•    Shoes that do not fit properly can cause pain, and without the proper traction for a particular terrain, you could slip, trip, or fall and injure your spine
•    When you walk, your spine is supported by one leg at a time, which decreases your stability
•    Although not as severe as when running, contact force is still transmitted to your spine and can damage your joints
Prevention:
•    Wear comfortable shoes with proper traction
•    Use a walking stick to take some of the pressure off your body
•    Wear flexible, custom-made orthotics that contain shock-absorbing materials and help stabilize the body

Biking
Biking is a great form of exercise, especially during the warmer months. It is easier on the knees than running and hiking, however you can still injure your back if you’re not careful.

Effects on the Spine:
•    Poor riding posture (pulling up, holding your neck forward, flexing your back muscles) can damage spinal muscles and joints
•    Uneven or rough terrain can jerk and compact spinal joints and discs
Prevention
•    Periodically shift your neck to loosen your muscles
•    Make sure to distribute some weight to take some of the pressure off your back
•    Adjust the bike so that it fits your body
•    Choose a bike that best suits your needs (don’t choose a racing bike to go mountain biking)

Taking a few moments to evaluate how you are performing your activities this summer will go a long way in preventing you from getting injured. More importantly, if you have been previously injured, changing the way you perform the activity will be safer for your body and help prevent future injuries from reoccurring. Now go out there and have some fun!

About the Author:
Dr. Kevin Wong is a 1996 summa cum laude graduate of Palmer College of Chiropractic West in San Jose, California. In 1997, Dr. Wong was named Clinician of the Year by Palmer College of Chiropractic West. He has served as a past instructor of Chiropractic Technique for the college and is currently part of the adjunct faculty. Dr. Wong is also a past Lecturer/Instructor for the International Chiropractic Association of California. Currently he is in full time practice in Orinda, California and has been a Foot Levelers Speaker for over two years.