Tips to Avoid Back and Neck Pain During the Holidays
The holiday season is in full swing, which means people are juggling more than ever both physically and mentally between parties, school activities, work events, and holiday decorating. It’s important to stay mindful of the strain and pain you may be putting on your muscles to avoid neck pain and back injury. We spoke with Hoag Orthopedic Institute’s affiliated spine surgeon, Dr. Casey Slattery, on tips to avoid and manage back pain during the holidays.
Q: What are the most common neck and back injuries that occur during the holidays?
Cervical and lumbar muscle strains are very common and can be debilitating. This usually comes about from lifting heavy objects such as boxes of decorations or gifts. Dragging heavy luggage or a Christmas tree can also result in a muscle strain. These types of activities can also result in a disc herniation for people who are normally sedentary. For those who are elderly sudden onset severe back pain can be the result of an osteoporotic compression fracture.
Q: How can people avoid neck and back injuries?
Regardless of age and activity level proper lifting technique should always be performed. Bending with the hips and knees, not with the waist. Keep objects close to your body and avoid twisting while lifting. Always ask for help or use a Dolly with heavy objects. For decorating use a sturdy step stool or a ladder instead of standing on a chair. If you are elderly, I recommend avoiding ladders altogether. A fall from height can be devastating for anybody, but particularly those with osteoporosis. If you do plan on doing a lot of decorating or heavy tasks consider a 5-to-10-minute walk or core warm up beforehand to reduce injury risk.
Q: What is the best way to treat neck and back injuries and when should I seek care from a specialist?
Most injuries can be managed conservatively. The first couple days should include relative rest and avoiding any aggravating activity. This does not mean staying in bed all day. But however, should include gentle range of motion, Tylenol, anti-inflammatories such as ibuprofen, and alternating ice and heat. After two or three days you can begin stretching and slowly increasing your activity such as longer walks and light core exercises.
If you sustained major trauma such as a fall from a ladder it would be best to be evaluated in a urgent care or emergency room. You should also seek care from a specialist if you develop any radiating numbness, weakness or pain in your arms or legs. Or if you lose any bowel/bladder control. If the pain is severe or continues to worsen despite conservative care I would also recommend being evaluated by a spine specialist.
