Introduction: Why Summer Can Be Tricky for the Back
Summer often brings longer days, lighter evenings, and more opportunities to get outside. Whether it’s tending the garden, going for coastal walks, enjoying holidays with the grandkids, or just spending more time in the sunshine, summer is a season that encourages movement.
But for many people, summer can also highlight challenges with back comfort. Extra activity, long car journeys, carrying heavy bags, or even sitting for hours at a BBQ can all place unexpected strain on the back. While back pain can arise at any time of year, the demands of summer may make it feel more noticeable.
This article explores common reasons why back pain can flare in summer, practical ways to support your back, and gentle strategies to help you enjoy the season with greater ease.
Understanding Back Pain in Summer
1. Increased Activity
When the sun comes out, it’s natural to be more active. Many people take on gardening projects, tackle DIY jobs, or play more outdoor sports. These activities are fantastic for overall health, but sudden bursts of movement – especially if the body isn’t used to them – may leave the back feeling stiff.
2. Long Car Journeys and Holidays
Summer often means trips to visit family or holidays further afield. Hours spent sitting in the car, train, or on a plane can lead to back discomfort. Without proper posture or breaks to stretch, the spine may feel compressed, making movement more awkward.
3. Heat and Hydration
Hot weather can affect the body in subtle ways. When we don’t stay hydrated, muscles and joints may feel tighter. Dehydration can make it harder for the spine and supporting tissues to function smoothly.
4. Posture in Summer Activities
Simple seasonal pleasures like lounging on garden furniture, sitting on the beach, or even wearing unsupportive sandals can all alter posture. Over time, these small changes may contribute to back tension.
How to Support Back Comfort During Summer
Prioritise Hydration
Water helps keep muscles supple and joints cushioned. Aim to sip regularly throughout the day, especially if you’re outdoors or in the heat. Carrying a reusable water bottle can be a small but powerful step.
Pace Summer Activities
It’s easy to get carried away with gardening or DIY projects, especially in the sunshine. Break tasks into smaller chunks, take regular rests, and vary positions to avoid prolonged strain on the back.
Create a Travel Plan
When travelling, plan stops every hour or so to get out, walk, and stretch. If flying, stand up and move during the journey when possible. Using a small cushion or lumbar support can also help keep posture steady.
Check Your Footwear
Summer sandals or flip-flops can feel freeing, but they don’t always offer support. Switching to shoes with cushioning and arch support can help maintain better alignment through the back.
Mindful Movement
Adding short, gentle stretches to your day can make a difference. Rolling the shoulders, standing tall, or twisting slowly can help ease tension. Mindful movement doesn’t have to be complicated – it’s about checking in with how the body feels and making small, intentional adjustments.
Everyday Habits That May Help
- Morning Stretch Routine – starting the day with a few slow stretches may prepare the spine for activity.
- Posture Check-Ins – every hour, notice how you’re sitting or standing. Adjust to sit tall, roll shoulders back, and engage the core lightly.
- Stay Active in Moderation – walking, swimming, or cycling in short bursts may help keep the back mobile.
- Rest Smart – while activity is important, so is rest. Finding a supportive chair or using a cushion in bed can provide comfort.
Why Summer Is the Perfect Time to Prioritise Back Health
The warmer weather often makes movement easier, as muscles feel looser in the heat. This can be a great opportunity to build positive habits like gentle exercise, better hydration, and posture awareness. Summer offers a natural boost to energy, making it easier to stay consistent with these small supportive practices.
Many people also find that summer allows more time for focusing on themselves – particularly when kids or grandkids are busy with school holidays or outdoor activities. It’s a season that invites reflection on how you’d like to move and feel, not just now, but heading into the colder months ahead.
When to Seek Extra Guidance
Back discomfort is common, and while many people experience mild stiffness, ongoing or persistent concerns may benefit from professional guidance. Physiotherapy is designed to support movement and explore ways the body can adapt to challenges.
Working with a physiotherapist may include:
- Personalised assessments of posture and movement habits
- Gentle hands-on techniques aimed at easing stiffness
- Simple exercises to support mobility and strength
- Advice for everyday adjustments that make activities easier
These sessions aren’t about quick fixes but rather creating sustainable steps that fit into your lifestyle.
Conclusion: Make the Most of Summer
Back pain doesn’t have to overshadow the joy of summer. By staying hydrated, pacing activities, taking breaks during travel, and practising mindful movement, you can support your body through the season.
Remember – progress isn’t always about dramatic changes. Sometimes, the smallest steps, like adjusting posture or pausing for a stretch, can make a meaningful difference in how you feel.
If you’d like to explore gentle, supportive strategies for your back this summer, why not start with a conversation?
👉 Book a free discovery visit today at Paul Gough Physio Rooms and take the first step towards moving with more ease this season – Free Discovery Visit – Paul Gough Physio Rooms
