There’s so much to do when summertime hits, and particularly this year as we find ourselves with more time on our hands from the current pandemic.  Being more active in the summer is great for your body and mind, but some activities can put you at risk for back pain.   From family vacations to sports activities to gardening and yard work – we often start the summer with enthusiasm only to be sidetracked by crippling back pain. Taking just a few steps to avoid common back pain causes can help you enjoy summer activities. 

These easy guidelines will help you enjoy working in the garden, hitting the golf course, and taking trips without pain.


Avoid Too Much, Too Fast                                                                                                                                                                                      When the sun comes out to stay, you may find that extra motivation to set fitness goals for yourself.  But remember, you have become de-conditioned over the cold winter months and need to ease back into daily activity to avoid back pain symptoms. Rather than beginning with a five mile walk,  begin with short jaunts and increase your mileage over several weeks. This gradual approach will also help you avoid sore muscle pain and back pain symptoms from overdoing activity.


Resist Being a ‘Weekend Warrior                                                                                                                                                                        Another common lifestyle habit that can be a back pain cause is rushing headlong into the weekend after spending the previous five days glued to an office chair. Rather than risking back pain from a wild weekend with no pre-conditioning, work on getting in 30 minutes of moderate exercise or more every day so you’re stronger and better conditioned when it’s time to hit the tennis court or set out on a long hike on the weekend. Daily exercise will translate to pain-free Saturdays and Sundays.                                                                                     


Grow Into Gardening                                                                                                                                                                                                  Two of the most common back pain causes in the summer are gardening and lawn work. Raking, pulling, twisting, and lifting heavy bags can all lead to back pain symptoms. Instead – pace yourself. Your flower or vegetable garden doesn’t need to be planted in one day. Take breaks and, to avoid pain, try not to bend at the waist. Also, pay attention to good posture and stretch to avoid back pain. If you’re bending forward in the garden, be sure to stretch backward.

And remember to contact the Back Pain Clinic Belleville when you experience any pain.