Labor Day weekend is the send-off to summer. It’s a time for BBQs, family gatherings, end of season yardwork, and festivities. While it’s certainly a celebration and holiday for rest, relaxation, and enjoyment, many individuals will end up straining their neck, back, or spine during said activities. Here at Neurosurgery & Spine Consultants, we encourage everyone to enjoy their long weekend celebrations while also prioritizing smart movement strategies to proactively prevent injuries. Read on to learn more from our team of experts at Neurosurgery & Spine Consultants.
Why Spine Safety Matters During Labor Day
Whether you’re lifting a heavy cooler or hunched over a grill for multiple hours, Labor Day activities may place an unexpected amount of stress and strain on your neck, back, and spine. Combine this with longer than average traveling in cars, outdoor gameplay, or rushing to complete last-minute home improvement projects prior to guests arriving, and it’s easy to see how people will end up with sore backs, stiff necks, or even an injury by the time Labor Day is finished.
Our team here at Neurosurgery & Spine Consultants often sees an increased in the number of patients post summer holidays. Many of these patients could have avoided these issues, pain, and discomfort with a few safe movement practices.
Grilling Without the Backache
Grilling on the BBQ is a Labor Day staple. Yet, with hours of standing in one spot or hunching over the grill, you may find your back and shoulders are strained by the end of the day.
Tips for spine-friendly grilling:
- Use a counter-height table or grill to avoid bending forward
- Stand tall with your shoulders relaxed instead of leaning on one hip
- Keep frequently used items within arm’s reach to avoid constant twisting
- Wear supportive shoes with good cushioning
Our team at Neurosurgery & Spine Consultants recommends keeping your posture in mind during grilling sessions, as it’s an easy fix which helps you grill more comfortably and reduce post-grilling pain and discomfort.
Yardwork and Outdoor Chores
Many homeowners will use the long Labor Day weekend to catch up on chores, lawn care, or outdoor projects. With this catch-up routine, there are repetitive motions such as raking, lifting mulch bags, or mowing the lawn which can aggravate the neck, back, and spine.
Safe yardwork strategies:
- Lift with your legs/knees, not your back, when handling any heavy items
- Break up tasks into smaller time blocks, instead of trying to do everything all at once
- Switch up sides every so often during raking or trimming to avoid overuse of muscle groups
- Stay hydrated and take breaks in the shade if the weather is hot
At Neurosurgery & Spine Consultants, we’ll be sure to remind our patients pacing yourself is key to a successful, pain-free Labor Day weekend. A Labor Day weekend of hard work should leave your yard looking manicured and organized, not leave you on the sidelines with pain.
Celebrating with Games & Activities
Backyard games such as volleyball, cornhole, or tossing a football are classic, fun ways to celebrate with family and friends. With that being said, quick, jerky movements or a lack of warm-up may lead to pulled muscles or joint injuries.
Stay safe while celebrating:
- Warm up with light stretches prior to jumping into Labor Day games
- Avoid any sudden twisting or bending if you’ve been sitting or stationary for a while
- Encourage kids and teens to play on level ground to reduce falls and injuries
- Always listen to your body, if something hurts, take a break
Our team of specialists here at Neurosurgery & Spine Consultants always emphasize the importance of moderation. You don’t need to sit and miss out on the fun, yet being mindful of your movements may prevent pain and discomfort afterwards.
Travel & Spine Comfort
For many, Labor Day will include a longer than usual road trip. These long hours in the car may take a toll on your lower back and neck.
Travel tips for spine health:
- Properly adjust your seat so your knees are slightly higher than your hips
- Use a small pillow or rolled-up towel for lower-back and lumbar support
- Stop every 1–2 hours to stretch and walk around for improved circulation and reduced stiffness
- Avoid cradling your phone between your ear and shoulder while taking calls, use a hands-free option instead
Here at Neurosurgery & Spine Consultants, we’ll often provide our patients with travel tips to best manage or prevent pain during busy holiday weekends.
Know When to Seek Help
If you begin to experience any sharp pain, tingling, or numbness during the Labor Day holiday weekend, don’t ignore it. While mild soreness or stiffness may be common after activities, symptoms which persist or even worsen could ultimately signal a more serious spine or joint issue.
Neurosurgery & Spine Consultants is here to fully evaluate and provide guidance for any and all neck, back, or spine issues. Early treatment will ensure any small setbacks don’t transform into long-term problems.
Enjoy Your Labor Day Weekend!
Labor Day weekend should always be about celebrating with your friends and family, not having to recover from a painful injury. With a few simple, proactive adjustments, such as standing with good posture while grilling, pacing yourself when doing yardwork, and properly stretching before any lawn games, you’re able to enjoy the holiday safely. At Neurosurgery & Spine Consultants, we want your Labor Day to be filled with good food, laughter, and lasting memories, not neck, back, or spine pain. Stay safe, move smart, and have a healthy holiday weekend!