Summer is the perfect time to be outdoors, whether you’re gardening, golfing, or heading out on a weekend trip. But all that extra activity can also put added stress on your spine if you’re not moving mindfully.
Here are a few easy ways to protect your back while making the most of the season!
Warm Up Before You Move
Before gardening, golfing, or any physical activity, take 3 to 5 minutes to warm up your body. A proper warm-up:
- Increases blood flow to muscles
- Improves flexibility and joint motion
- Reduces the risk of strains or injuries
Focus on the areas you’ll be using the most. Here are a few easy warm-up exercises to try:
- Cat-Cow Stretch – Loosens your spine and warms up back muscles
Start on hands and knees. Arch your back up like a cat, then slowly drop your belly and lift your chest and head. - Standing Torso Rotations – Prepares your core and mid-back for twisting
Stand tall with hands on hips or out in front. Rotate gently side to side, holding briefly at each end. - Shoulder Rolls – Releases tension in your upper back and shoulders
Roll shoulders forward and backward slowly in a circular motion. - Air Squats – Warms up your hips, knees, and lower back
Stand with feet shoulder-width apart. Lower into a squat, keeping your chest lifted and spine neutral.
Garden Smarter
Gardening is great for your mind and body but it can be hard on your spine if you’re not careful.
- Use a small stool or kneeling pad to avoid constant bending
- Switch sides often and avoid staying in one position too long
- Stand and stretch every 15 to 20 minutes to give your back a break
Even these small adjustments can make a big difference in how your body feels after a day outside.
Stay Hydrated for Spinal Disc Health
Water does more than keep you cool, it helps your spine function properly!
- A large portion of the discs are composed of water and need hydration to stay cushioned and allow your spine to absorb shock
- Dehydration causes discs to shrink and stiffen, making injury more likely
- Chronic dehydration can lead to early disc degeneration and long term back pain
Aim to drink half your body weight in ounces of water per day, and increase that amount if you’re sweating or spending time in the sun. Adding electrolytes can also help when you’re especially active.
Protect Your Back While Traveling
Road trips and flights are common in the summer but sitting too long can leave your back feeling stiff and sore.
- Use a lumbar support or rolled towel in the small of your back
- On road trips, try to take breaks every 1 to 2 hours to get out, stretch, and walk around
- When traveling on a plane for a long period of time, small movements and stretches can help prevent muscle soreness and improve circulation, especially in your feet and legs. While seated, try pumping your calves, doing ankle circles, and rolling your shoulders
These small movements help improve circulation and reduce muscle tension during travel.
Don’t Ignore the Warning Signs
A little soreness after activity is normal but sharp pain, lingering tightness, or limited movement can be signs that something’s not right.
Chiropractic care can help:
- Relieve tension and restore proper motion
- Speed up recovery from common summer strains
- Keep your spine in alignment and moving well so you can enjoy your summer pain-free!
Get Back in Action
Enjoy the sunshine, don’t let your back slow you down!
Call or book online today to get back in action and stay moving all summer long.