How to Enjoy Summertime Activities Without Back Pain

Woman experiencing back pain in the while harvesting fruit

Summer Activities That Can Lead to Back Pain

Now that it's summertime, many of us are catching up on yard work and enjoying outdoor activities. Unfortunately, back pain can be a consequence if you work or play too hard and don't follow a few simple back precautions. These activities are common causes of back pain.

Gardening and Yard Work

Weeding, mowing, planting, raking, and other lawn and garden tasks can take a toll on the muscles, tendons, ligaments and joints in your back. Muscles in your back can be strained when you lift heavy bags of mulch or gravel, while stiffness and muscle spasms may be a consequence of sitting in the same position for hours when planting flowers and shrubs.

Following a few of these tips can help you avoid back pain:

  • Ask for help when lifting heavy items or use a wheelbarrow or dolly to move items safely from one place to another.
  • Take frequent breaks when painting or planting to prevent your back from stiffening up.
  • Don't twist your body when you lift or dig.
  • Use your arm and leg muscles to push your mower. Better yet, consider buying a riding mower if you have a big yard.
  • Raise your flower beds to reduce the amount of bending you'll need to do to tend to your plants.

Planes, Trains, and Automobiles

Road trips are a summer tradition for many American families. Unfortunately, spending hours sitting in a car (or plane or train) can cause back pain and stiffness. If your vehicle's seat isn't comfortable, use cushions that provide lumbar (low back) and neck support.

Make time in your schedule for frequent stops if you're traveling by car. If you're a passenger on a plane or train, get up from your seat and take a walk through the car or cabin every two hours. Walking not only helps you avoid back pain, but may also decrease your risk of a blood clot due to inactivity.

Golf, Tennis, and Other Sports or Outdoor Activities

Swinging a golf club, tennis racquet, or baseball bat can strain your back muscles and joints, particularly if your form is off or your posture is bad. According to the American Chiropractic Association, a force equal to 10 times your body weight is exerted on your spine during a golf swing. Playing these sports may also increase your risk of elbow and hip pain.

Working with a professional or coach can help you ensure that you're using the best form when you swing. If you don't have a pro or coach, you'll find plenty of information on stances, swings, and body mechanics in online videos.

Hiking or biking may also increase your risk of back pain or injuries. If you're a hiker, make sure you wear hiking shoes or boots that offer adequate support for your feet. You can also use a walking stick to improve your balance and reduce pressure on your back.

Spending hours in one position during a long bike ride may lead to back spasms and a reduced range of motion. Make sure your bike is the right size for your body. If you have to stretch to reach the handlebars or the seat is too high, you're more likely to strain your lower back.

Spectator Sports

You don't actually have to participate in a sport to suffer a sports-related injury. In fact, just watching the game can be a painful experience.

If your back hurts after spending a few hours at your child's sporting event, the seats may be to blame. Bleachers or uncomfortable seats can increase pressure on your lower back and trigger painful inflammation. If you'll be a frequent spectator this summer, avoid back pain by bringing a portable stadium seat with an attached back, and stand and stretch at regular intervals.

Chiropractic Care Helps You Avoid Summer Back Pain

Regular chiropractic treatments will keep your spine properly aligned and your muscles, ligaments, and tendons loose and flexible. Your visits may include several types of treatments, including massage, ice and cold therapy, transcutaneous electrical stimulation (TENS), traction, and spinal manipulation and mobilization.

Treatments are tailored to your specific sport or activity. For example, chiropractic treatments can correct postural imbalances that improve your golf swing and help you avoid back pain. Does your favorite sport involve running or jumping? Your chiropractor can create a treatment plan that helps reduce strain on your joints and muscles.

Are you tired of living with back pain? Scheduling regular chiropractic visits this summer offers a simple solution. Contact our office to make your appointment.

Sources:

American Chiropractic Association: Chiropractic and Golf — A Winning Combination, 1/7/16

Palmer College of Chiropractic: Sports Chiropractic

SPINE-Health: Chiropractic Treatment for Lower Back Pain

Location

Find us on the map

Office Hours

Our Regular Schedule

Monday:

9:00 am-12:00 pm

2:00 pm-7:00 pm

Tuesday:

8:00 am-12:00 pm

2:00 pm-5:30 pm

Wednesday:

9:00 am-12:00 pm

2:00 pm-7:00 pm

Thursday:

8:00 am-12:00 pm

2:00 pm-5:30 pm

Friday:

8:00 am-2:00 pm

Saturday:

Closed

Sunday:

Closed

Testimonials

Reviews By Our Satisfied Patients

  • "Great staff and had awesome results!!! Best in the business!!"
    Shelly Fourth grade
  • "Dr. Bank and the entire staff are amazing! They truly care for your health... and treat you as a family!! Thank you!!"
    Bobbie Jo Bloom
  • "Dr Banks has saved my quality of life! I was involved in two car accidents and go back for regular maintenance. When I waited too long between visits I was unable to walk and he worked me in. Within two visits I was back to normal. I highly recommend him. His staff is also so caring and professional!"
    Dominique Gerardo
  • "I was searching for a chiropractor because I was not getting results. I have to say I am very pleased I tried Back to Welness. They take the time to explain everything clearly. The Dr goes over everything, explains in detail what’s going to happen and the results you can expect. He doesn’t pull any punches. All I have to say is WOW! After multiple adjustments the first day, the results where BETTER than ANY Chiro I have ever seen. I am a tiny bit soar the next day but aching bulging disk pain is GONE. After ten years of that pain it’s a god send!"
    Darin Morgan
  • "Caring staff and by far the best chiropractor I have ever been to. Dr. Bank is always able to help me find relief and feel better. I drive 45 minutes to see him because he is so good."
    Country Cupicake
  • "I feel so blessed to live right up the street from this place. The staff are wonderful and Dr. Banks is amazing. They can be very busy but will make you feel like you’re the only patient in the whole building !!"
    Candy Arellano