This common habit in your home can lead to muscle contractures, experts warn.

Specialists from the Spanish Spine Society (GEER) have issued a warning about the negative effects of excessive use of air conditioning and exposure to sudden changes in temperature , warning that these practices can be a trigger for muscle contractures.

According to experts, it is important to maintain a moderate room temperature, never lower than 22 degrees Celsius (approximately 99,000 COP), and avoid sudden temperature changes to prevent these problems.

With the arrival of summer, changes in daily routines are inevitable, which can increase the risk of back injuries.

High temperatures, intense physical activity, and long trips are some of the factors that most threaten musculoskeletal health, according to GEER specialists.

To avoid setbacks, experts recommend extreme caution, especially when visiting places like pools or the beach if the water is cold. They urge people to avoid drastic temperature changes , as these can cause muscle discomfort. Therefore, it's best to enter the water gradually.

Physical activity during the summer is recommended, but experts emphasize that it should be done gradually and progressively. The enthusiasm to begin an exercise routine can lead to an abrupt increase in intensity without proper preparation, which can lead to overload and injury. Therefore, it is essential to begin each exercise session with proper warm-ups and stretching.

Regarding aquatic activities, specialists assure that they are beneficial, as they promote mobility and muscle strengthening. However, they also insist on doing them gradually. Among the different swimming modalities, the crawl and backstroke styles stand out as particularly beneficial for the spine , helping to maintain stability and flexibility in this area of the body.

Summer is also synonymous with outdoor activities, and many people take advantage of the opportunity to enjoy the beach. However, sports and exercises on the sand can be harmful if proper precautions are not taken. Sand, being an unstable surface, can compromise lumbar stability and strain joints.

Therefore, experts recommend wearing appropriate footwear to avoid repeated impacts and adjusting the intensity of the activity to the terrain . Furthermore, special care should be taken with posture when lying on the beach. If you choose a chair, it should ideally have a backrest, while when lying on a towel on the sand, you should ensure proper cervical support and correct spinal posture.

One of the most common activities on the beach is reading, but even here there are certain recommendations to avoid discomfort. Experts suggest keeping the book or device at eye level and not holding it at arm's length for extended periods.

The best option is to use a reclining chair, and if you choose to read face down or face up, do so briefly. If reading face up, it's recommended to place a rolled towel or pillow so your head rests properly.

Carrying luggage is another factor that often goes unnoticed but can cause serious injuries if not done correctly. To avoid injuries, experts suggest using wheeled luggage, avoiding carrying weight on one side, and avoiding twisting your torso when lifting . When packing your suitcase, it's essential to pack at an appropriate height to avoid excessive bending of the torso.

When it comes to long trips, specialists emphasize the importance of maintaining proper posture throughout the journey. For car trips, it's advisable to take breaks every two hours to stretch and avoid staying in one position for long periods . If traveling by plane or train, it's advisable to get up and walk in the aisle whenever possible.

Once you arrive at your vacation destination, experts emphasize that it's essential to continue paying attention to your posture during your night's rest. Sleeping on poor-quality mattresses can worsen pre-existing back problems or cause new discomfort . You should maintain a proper sleeping posture and use pillows that properly align your spine to avoid pain in the neck and lower back.

Specialists from the Spanish Spine Society (GEER) have urged the general population, both those who already suffer from ailments and those who are in good health, not to neglect their posture during the summer. Summer routines, although relaxing, can cause muscle pain or cramps, so it is recommended to remain aware of the importance of posture and take precautions when engaging in new activities or habits.

*This content was rewritten with the assistance of artificial intelligence, based on information from Europa Press, and reviewed by a journalist and an editor.