Summer vacation often involve long drives, trips to mountain streams, and waterpark outings, but without proper precautions, these activities can put significant strain on the spine. Sudden movements like jumping or diving during water activities can place significant stress on spinal structures, potentially leading to compression fracture (i.e., a fracture that causes part of a vertebra to collapse) or nerve injuries. Slippery surfaces at waterparks and uneven ground in mountain streams increase the risk of falls, making vigilance essential.
For long car trips, adjusting your seat to minimize lower back strain is critical. Adjust your seat so your knees are slightly below your hips, and tilt the backrest to a 100-110 degree angle to support 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 and individuals with osteoporosis face a higher risk of compression fractures, where even minor twisting may 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, make sure it doesn't force your spine into an unnaturally extended posture. 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 a single moment, but symptoms can worsen gradually over several days. Initial mild muscle discomfort can progress to numbness, tingling, or leg weakness, signaling nerve compression. Herniated discs—which are common even in younger individuals—often stem from repetitive actions like lifting objects without bending 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.
Summer activities place extra stress on the spine. 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
