As the weather warms up and days get longer, people begin to spend their free time outside getting back into summer activities, such as gardening, biking, golfing, and yard work. While getting out in the fresh air is good for your body and mind, participating in summer hobbies can take a toll on your spine and muscles — especially if you don’t pay attention to your posture, lift technique, warm-ups, and recovery.
Here are some practical tips for protecting your back during popular summer activities, so you can stay active and pain-free.
Gardening & Yard Work: Lift Smart, Move Mindfully
Warm Up First — You should treat any major activity, including gardening and yard work, as you would a good workout. Take a few minutes to warm up your body by stretching your hamstrings, shoulders, and lower back before you start.
Use Proper Lifting Techniques — Squat down, grip objects close to your body, and lift using your knees and legs, not your back. Avoid twisting your body when lifting.
Switch Tasks Frequently — Raking, weeding, and digging all use different muscles. Alternate tasks every 15 to 30 minutes to avoid overuse injuries. You should also take breaks to stop and stretch, especially if you start to feel stiff or achy.
Use Ergonomic Tools — Long-handled or padded-grip tools reduce strain on your spine and joints. Consider also using garden scooters and kneelers to help minimize bending and twisting.
Maintain Good Posture — Keep your spine straight and aligned and avoid slouching or hunching.
Golf: Play Your Game Without the Pain
Stretch Before You Swing — Warm up before you start playing, focusing on your hips, shoulders, and lower back. This will help prevent back strain.
Maintain Good Posture — A proper stance reduces pressure on the lumbar spine; maintain a neutral back with your feet shoulder-width apart and slightly rotated outwards. Avoid slouching or over-rotating during your swing. Bend at the hips and focus on using your core when swinging your golf club.
Carry Wisely — When walking around the course, use a push cart or double-strap bag to evenly distribute weight. When lifting your golf bag, using the right bending technique and limit the amount of times you pick it up.
Biking: Ride Smooth, Stay Aligned
Adjust Your Bike — The seat of the bike should allow your heel to reach the pedal at the bottom of the stroke without excessive movement. You should be able to reach your handlebars comfortably without hunching or overreaching. Finally, if you are prone to back pain, consider a shorter stem to reduce how much you need to reach for the handlebars.
Engage Your Core — A strong core stabilizes your back and distributes your weight evenly, especially on long rides or hilly terrain. If you have trouble engaging your core, doing bridges, planks, and bird-dogs will help strengthen it.
Take Breaks — On longer rides, stop and stretch every 30 to 60 minutes to avoid muscle fatigue and stiffness. You should also change your position on your bike frequently to avoid prolonged pressure on one area of your back.
Stay Hydrated and Cool
No matter what summer activities you participate in, remember to drink water before, during, and after to keep your muscles and joints lubricated. Dehydration can lead to muscle cramps and fatigue, increasing your risk of injury.
You should also avoid working or participating in summer activities during the hottest part of the day. Consider doing things in the early morning or evening.
Cool Down
You should always cool down after doing any strenuous activity; it allows your heart rate and blood pressure to return to normal levels, helps reduce muscle soreness and fatigue, and promotes recovery. To cool down, gradually decrease intensity, such as switching to a walk after going on a jog, then do some static stretches, focusing on the muscles you used during the activity.
Listen to Your Body
Don’t ignore soreness, tightness, or discomfort; your body could be warning you about potential issues. If pain lingers for more than a day or two, schedule a chiropractic checkup.
Regular chiropractic care helps align your spine, improve mobility, reduce pain, and prevent injury — keeping you active all summer long.
Enjoy Summer Without Pain
You should be able to enjoy the outdoors in the summer without suffering from pain and stiffness. Whether you’re pulling weeds, tending to your garden, swinging a golf club, or hitting the bike trail, taking simple precautions can go a long way in protecting your spine and muscles. Incorporate good posture, proper technique, and regular breaks into your routine to prevent injury and keep you moving comfortably.
