Summer vacation often brings long drives, trips to mountain streams, and waterpark visits, but these activities can strain your spine without proper precautions. Sudden movements like jumping or diving during water activities can place significant stress on spinal structures, potentially leading to compression fractures or nerve injuries. Slippery waterpark surfaces or uneven terrain in natural swimming holes increase the risk of falls, so vigilance is essential.
For long car trips, adjusting your seat to minimize lower back strain is critical. Position the seat so your knees are slightly below your hips, and tilt the backrest between 100 and 110 degrees to maintain the spine’s natural lumbar curve. This setup reduces spinal stress. Every two hours, step out of the vehicle to stretch or gently extend your back to relieve tension in spinal muscles tightened by prolonged sitting. If traveling by train or plane, choose an aisle seat to allow periodic walking and shift positions frequently to avoid stiffness.
Older adults or those with osteoporosis are at higher risk of compression fractures, where even minor twisting can cause vertebrae to collapse. While these injuries may initially seem minor, worsening pain or a developing hunched posture over time requires immediate imaging studies. After vigorous water activities, what feels like simple muscle soreness may mask more serious damage. Ignoring it can delay recovery and lead to chronic pain.
Individuals with pre-existing spinal conditions should use a cushion or rolled towel for lumbar support during long journeys or water activities. When wearing water sports gear, ensure it does not force the spine into excessive extension. If lower back pain or leg numbness persists beyond three days after water activities, it may indicate nerve damage rather than a simple sprain, necessitating prompt medical evaluation.
Spinal injuries often stem from momentary actions, but symptoms may worsen gradually over days. Initial mild muscle discomfort can progress to numbness, tingling, or leg weakness, signaling nerve compression. Herniated discs, common even among younger people, often result from repetitive motions like lifting objects from the ground or bending without flexing the knees. These actions increase pressure on intervertebral discs, causing them to protrude. Left untreated, this can lead to gait difficulties or bladder dysfunction, making early intervention critical.
During the active summer season, the spine faces greater demands. Simple warm-ups and posture adjustments can prevent serious injuries. If pain arises, prompt medical evaluation is essential.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
