Easter in Australia is a time for family gatherings, outdoor fun, and a few well-deserved sweet treats. Amid the egg hunts and chocolate bunnies, it’s easy to forget about taking care of your body — especially your spine.
Easter in Australia is always a special time of year. Summer has passed but winter is not yet here, meaning we are freed from the extreme heat without being bitten by the frost.
Many families enjoy their Easter holidays with family gatherings, playing fun games like egg hunts, and devouring a few too many well-earnt chocolates. Amidst the rush and excitement, the egg hiding and egg finding, the laughs and full bellies, it’s easy to forget your spinal health.
Whether you’ll spend Easter preparing for a big family affair, hiding chocolates around the house and backyard, or enjoying a relaxing long weekend away, follow these simple tips to keep your spine in shape this Easter!
Lift With Care
Whether it be groceries needed for lunch, supplies for a little getaway, folding chairs for the family gathering, or any of the lifts Easter often requires, it’s important to always correctly lift items to avoid injury.
Remember to:
- Bend at your knees, not with your back
- Hold objects close to your body
- Avoid twisting while lifting
Don’t Forget Your Back on Long Drives!
Many Australians use the Easter long weekend to getaway and enjoy the last licks of warmth until spring returns. Whether it be jetting off for a coastal getaway or travelling to visit family, it’s important to care for your spine on long drives.
Drivers should:
- Position your seat so your knees are slightly lower than your hips and your back is supported
- Ensure the backrest maintains the natural curve of your spine
- Use a rolled-up towel or lumbar support
- Adjust your mirrors to limit head movement
- Take breaks every 2-3 hours to move and stretch
Passengers should also avoid neglecting their spinal health. If you’re reading or using an electronic device, raise it to eye level and avoid excessive neck flexion to prevent ‘tech neck’ — neck strain from prolonged device use.
Keep Posture Front of Mind
Whether you’re enjoying Easter lunch with a picnic in a park or around at a relative’s home, it’s important to always ensure you sit with the correct posture and take frequent breaks to stretch and move.
Sweet Treats and Spine Health
Let’s be honest — Easter and chocolate go hand-in-hand. While a few treats are part of the fun, excess sugar can contribute to inflammation and impact overall health, including your musculoskeletal system. Stay hydrated and balance the indulgence with nutritious foods that support bone and muscle health, like leafy greens, nuts, and lean protein.
Rest and Recharge
Quality sleep is critical for overall health and wellbeing, including spinal health. While the long weekend can be a frantic and draining family affair, it’s important to prioritise rest and relaxation. For a few days, forget about alarms, sleep in and enjoy the time off-it doesn’t come around often!
Hop Into Your Chiropractor’s Office
Feeling stiff, sore, or uncomfortable after the Easter festivities? It might be time to visit your local ACA chiropractor. Find one near you at www.chiro.org.au/find-a-chiropractor/
