SARAH MONAGHAN, COSTA HEALTH
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As the festive season approaches, many of us find ourselves lifting heavy decorations, cooking elaborate meals, and sitting for hours at gatherings. These enjoyable yet demanding activities can take a toll on our bodies. Staying mobile and pain-free is key to enjoying the festivities to the fullest. Here are some practical tips to help you stay active, healthy, and comfortable this Christmas.
MIND YOUR POSTURE DURING FESTIVITIES
Poor posture can lead to discomfort, whether sitting down for a long Christmas dinner or enjoying time in front of the television. Slouching puts extra strain on your back and neck, leading to pain or stiffness.
• Sit with your back straight, shoulders relaxed, and feet flat on the floor.
• Use a cushion or towel at the small of your back to support your spine’s natural curve.
• Stretch or stand every 30 minutes to keep joints and muscles loose.
LIFT AND CARRY ITEMS SAFELY
From holiday decorations to heavy grocery bags, lifting is common during the festive season. Avoid back pain or injury by using the proper technique:
• Bend your knees and hips, not your back, when lifting.
• Hold items close to your body to engage your core and reduce strain.
• Avoid twisting your body when carrying items.
KEEP MOVING WITH GENTLE EXERCISE
Winter can make us less active, but regular movement is essential for joint health, muscle strength, and balance. Gentle activities keep stiffness and discomfort at bay:
• Walking: A short daily walk boosts circulation, strengthens muscles, and ‘
improves mood.
• Stretching: Simple stretches help maintain flexibility. Focus on the lower back, hamstrings, and shoulders, as these areas often tighten with age and inactivity.
• Gentle yoga or tai chi: These combine movement with mindful breathing, improving flexibility and balance. They can be done indoors, making them ideal for colder months.
PREVENT OVERUSE AND JOINT PAIN
Tasks like standing for long periods while cooking or wrapping gifts can lead to overuse of muscles and joints, causing discomfort in areas like the back, neck, and knees.
• Alternate activities: Switch between sitting and standing tasks to give muscles a break. If standing for long periods, shift your weight between your legs to avoid putting pressure on one side.
• Wear supportive footwear: When standing or walking for long periods, wear shoes that provide cushioning for your feet and reduce impact on your joints.
LISTEN TO YOUR BODY
It’s tempting to push through the festive rush, especially with family around, but listening to your body is crucial. Pain, stiffness, or discomfort are signs of slowing down. Ignoring these signs can lead to bigger issues.
• Rest when needed: Take breaks if you feel sore or fatigued. Rest helps muscles recover and lowers the chance of injury.
• Stay hydrated: Even in colder months, staying hydrated helps joint lubrication and muscle function. Water also keeps your energy levels steady.
STAY MINDFUL OF STRESS AND MENTAL WELL-BEING
The festive season can be stressful, which can also affect physical health. Stress often causes muscle tension, particularly in the neck and shoulders.
• Practice relaxation techniques: Breathing exercises, meditation, or a few quiet moments can reduce stress and muscle tension.
• Stay connected: Spend time with family or friends in person or virtually. Laughter and good conversation are essential for mental well-being and can lift your mood during the season.
STAY MERRY AND MOVE WELL
Maintaining physical health during the festive season doesn’t have to be complicated. Mindful posture, lifting techniques, and regular gentle movement can prevent pain and allow you to enjoy a comfortable, active Christmas. Simple adjustments to your routine can make a big difference, helping you celebrate the season with comfort and joy.
ABOUT SARAH MONAGHAN
I’m Sarah Monaghan, a Chiropractor with over 20 years of experience helping people lead healthier, more active lives. As the owner of Costa Health in Mijas, I work with a dedicated team to offer expert care in Chiropractic, Physiotherapy, and massage. Together, we aim to enhance the well-being of our community.
The festive season is busy, so why not give your body a quick “MOT” before it begins? At Costa Health, we’re here to help ensure all the key parts are moving comfortably and smoothly. Book a pre-Christmas check-up with us, and let’s get you ready to enjoy the season without those pesky aches and pains.
Tel: +34 711094431
Costa Health, Calle Tapacio 2, Riviera del Sol, Mijas
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