Don’t Let an Easter Egg Hunt 'Crack' Your Back!

Easter is a time for family, food, and fun, but it can also bring a surprising spike in aches, pains, and minor injuries. Whether you're crouching to hide chocolate eggs, chasing kids around the backyard, or tackling a long weekend DIY project, it’s easy to push your body a little further than it might be used to.

As physiotherapists, we often see a rise in back pain, knee irritation, and even ankle sprains around holiday periods. Thankfully, most of these are easily preventable with a bit of awareness and preparation.

1. Mind Your Bending and Lifting

Hiding eggs can mean a lot of repetitive bending, twisting, and reaching, especially into awkward spots like under furniture or behind garden features. If you know these

movements cause you trouble, try to hinge your hips or kneel when placing items low to the ground. Keep objects close to your body when lifting - even chocolate baskets - and avoid twisting while carrying.

2. Warm Up

It might sound excessive for an egg hunt, but if you’re planning a big day of activity, especially running around with kids or playing backyard games, a quick warm-up can go a long way. A few minutes of brisk walking, gentle squats, or light stretching helps prepare your muscles and joints for movement and reduces injury risk.

3. Choose the Right Footwear

Thongs and bare feet might feel like part of the Easter tradition, but they’re not ideal for uneven ground or quick movements. Supportive footwear can make a big difference, particularly if you’re running around on grass, gravel, or slippery surfaces. This is especially important for avoiding ankle rolls or aggravating existing foot issues.

4. Pace Yourself

Long weekends can trick us into doing “all the things” in one go: social events, cleaning, gardening, and entertaining. Try to spread activities out and listen to your body. If something starts to feel tight, sore, or fatigued, take a break. Overdoing it in one day is one of the most common triggers for flare-ups.

5. Watch Out For Hazards (Including Kids)

Egg hunts can get competitive! Sudden sprints, sharp turns, and uneven terrain can easily lead to trips and falls, both for kids and adults. Encourage safe play zones, keep pathways clear, and be mindful of hazards like wet grass or hidden obstacles.

6. Don’t Ignore Niggles

A small ache during the day can turn into something more significant if ignored. If you feel a twinge in your back, knee, or ankle, modify your activity early. It might be worthwhile to rest, stretch gently, or apply ice if needed. Early management often prevents a minor issue from becoming a longer-term problem.

7. Balance the Chocolate with Movement

While not strictly injury-related, Easter often involves a bit more sitting and snacking than usual. Keeping some light movement in your day, such as a gentle walk after meals, can assist with digestion and reduce stiffness.

We want you to enjoy Easter, injury-free!

Easter should be about making memories, not managing injuries. With a few simple adjustments, you can enjoy the long weekend while keeping your body happy and healthy.

And if something doesn’t feel quite right whether it’s a lingering niggle or a new pain that popped up over the weekend, getting on top of it early can make all the difference. A quick check-in with your physiotherapist here at TSIC can help you recover faster and stay active doing the things you enjoy.

www.tsic.com.au

03 9783 9990