Turn the summer months into an opportunity for your spine health in 5 steps

Physiotherapy and Rehabilitation Specialist Dr. Emine Bukan Arıca stated that summer months can pose a risk especially for those with chronic diseases if not cautious, but on the contrary, she mentioned that hot weather is quite beneficial for spinal health. Medline Adana Hospital’s Physiotherapy and Rehabilitation Specialist Dr. Emine Bukan Arıca noted that complaints about excessive heat are common in summer, however, she emphasized that summer heat is beneficial for spinal health, stating that ‘Warm environment has a relaxing effect on our tense, spastic muscles and joints.’ Physiotherapy and Rehabilitation Specialist Dr. Emine Bukan Arıca explained in 5 steps how to turn the summer months into an opportunity for spinal health. Arıca listed these steps as follows: ‘1. Evaluate the hot weather: Hot weather, which has a relaxing effect on tense, spastic muscles and joints, allows our spine to tolerate its problems better. Therefore, it is necessary to take advantage of hot weather in summer. For this, engage in walking and stretching exercises during suitable hours of the day. However, avoid prolonged exposure to the sun during peak hours when the rays are perpendicular. Also, the unconscious use of air conditioners in hot weather can reverse the situation. Therefore, be careful when using air conditioners. 2. Get rid of excess weight: Sedentary lifestyle and poor eating habits, two of the most important problems of today, lead to excessive weight gain. Biomechanically, a 1 kg increase in the human body results in an extra 5 kg load on the knees. The negative impact of excess weight on joints is mostly felt in the knee joints. Excessive load first damages the joint cartilage. With the destruction of cartilage, the bones that make up the joint are also negatively affected, leading to painful deformations. Therefore, appreciate the sunny days when it is much easier and enjoyable to exercise to lose weight, and make room for fresh fruits and vegetables on your table instead of heavy, high-calorie meals. 3. Create opportunities for swimming: One of the fundamental benefits of swimming is that it supports the movement of muscles and joints. Swimming enhances muscle strength and joint mobility, and provides overall flexibility to the body. Therefore, take advantage of the sea and pools as much as possible for your spinal health. Start by swimming on your back without straining yourself too much at first, then switch to other styles. Then, try to increase your swimming program to 2-3 days a week. 4. Make exercise a habit: Regularly practicing an exercise program is very important for spinal health. Especially repetitive exercises planned towards a specific goal significantly contribute to spinal health. It is not easy to exercise in winter due to the cold weather and the risk of rain or even snow. Also, if the body is not careful in cold weather and is exposed to cold while it is warm due to exercise, unwanted results may occur. However, weather conditions are very suitable for exercising in summer months. Therefore, after adequate warm-up, try to plan outdoor exercises for about 45 minutes, 4-5 days a week, or at least go for regular and long walks. 5. Drink plenty of water: The balance of water in the body affects the flexibility and mobility of the soft tissues in the joints. Spinal discs are vulnerable to dehydration in the body, making them quite sensitive. The human body consists of approximately 75% water. Our body loses water through urine as well as sweat. Especially in hot weather, sweating occurs much more than usual. Therefore, consume water in summer days without waiting to feel thirsty, and make sure that this amount does not fall below 2.5-3 liters per day.