06/15/2025
June 2025 Newsletter Tips for Maintaining a Healthy Spine During Summer Activities
As summer approaches, many of us are looking forward to outdoor activities, vacations, and spending time with family and friends. While these activities can be enjoyable and beneficial for our well-being, they can also put stress on our spines if we’re not careful. Chiropractors want you to enjoy a pain-free summer, so we’re providing a few tips for maintaining a healthy spine during your summer adventures.
Stay Active with Proper Warm-Up and Stretching
Whether you’re visiting the beach, going for a hike, or playing sports, you’ll need to warm up your muscles before physical activities. A proper warm-up increases blood flow to your muscles and prepares your body for movement. Do dynamic stretches that target your back, legs, and core to loosen them up and reduce the risk of injuring them.
After your activities, take time to cool down and stretch. Gentle static stretches can help alleviate tension in your muscles so they won’t pull on your spine. Focus on stretches that target the lower back, hamstrings, and hip flexors, as these areas often bear the brunt of summer activities. Remember, do dynamic stretches (ones that involve moving) for warmups and static stretches (ones that involve holding a position) for cooldowns.
Mind Your Posture
Maintaining good posture is essential for spinal health and keeping the muscles throughout your body feeling well. If you’re spending a long time in vehicles, sit up straight with your shoulders back and avoid slouching. If you’re lifting heavy items, such as coolers or beach gear, remember to bend at the knees and keep the load close to your body to minimize stress on your back.
When having fun outdoors, be aware of your body mechanics. Use proper techniques to avoid unnecessary stress on your spine. If you’re unsure about the correct form for a specific activity, consider consulting with a fitness professional or chiropractor for guidance.
Stay Hydrated
Staying hydrated is vital for overall health, especially during the hot summer months. Dehydration can lead to muscle cramps and fatigue, increasing the risk of injury. Make it a habit to drink plenty of water throughout the day, particularly before, during, and after physical activities. Proper hydration supports spinal health by maintaining the elasticity of spinal discs and lubricating joints and muscles. Typically, men should drink about 13 cups of water per day and women 9 cups, with those numbers being slightly lower for children and higher for pregnant women and people in hot climates or who are exercising.
Invest in Supportive Gear
It’s helpful for some outdoor activities to have certain kinds of equipment. Invest in supportive footwear that provides adequate cushioning and stability, and monitor your shoes so you’ll know to replace them if they’re losing their tread. If you’re participating in activities that involve repetitive motions, consider using braces or supports to protect your spine and joints.
For those who enjoy water sports, such as kayaking or paddleboarding, ensure that your equipment is properly adjusted to fit your body. Using equipment that is too large or too small can lead to poor posture and stress on your spine. Generally, if you’re doing outdoor activities in an environment that you’re not familiar with, such as while on vacation, research what you should bring with you or buy.
Listen to Your Body
As you enjoy summer activities, don’t forget to listen to your body. If you experience pain or discomfort, don’t push through it. Take breaks as needed and allow your body to rest and recover. Ignoring pain can cause an injury to get worse. If you find that discomfort persists, consider scheduling an appointment with your chiropractor for an evaluation and personalized recommendations.
Make Your Body Last Through Many More Summers
Maintaining a healthy spine during summer activities will help you enjoy all that the season has to offer. By making warm-ups and cooldowns part of exercise, keeping good posture, staying hydrated, investing in supportive gear, and listening to your body, you can protect yourself from acute and chronic injuries. Your chiropractor is here to support your spinal health and well-being. If you have any questions or concerns, don’t hesitate to reach out to us. Here’s to a healthy and enjoyable summer!
