Summer Hazards
As summer sets in and days lengthen, many people rejoice in the warmer temperatures and fun activities this time of year offers. However, if you have back pain, the story may be a little more complicated. For some people with back pain, the warm weather means relief, while others struggle with the effects of the heat.
The weather itself is a factor for back pain in the summer. Although scientific studies have not really shown a concrete connection between weather and back or joint pain, many people report that heat, humidity, or even barometric pressure makes a difference in their pain levels-for better or for worse.
In addition to weather itself, several other seasonal factors can put a damper on your summer fun.
- Travel: Summer vacations away from home can be a lot of fun. But the travel generally involves sitting in a car or plane for extended periods of time, which can be very hard on your neck and back.
- Sleep: Developing and worsening insomnia can be a problem during the summer. Long summer days can lead to a change in sleep patterns. Increased activity out of the house can make it impossible to keep a consistent sleep and nap schedule. Summer travel may have you sleeping on a different bed and mattress. Also, heat and humidity can make it difficult to be comfortable falling and staying asleep.
- Activities:
- Sporting events are great to attend during the summer, whether it's a child's game or a professional competition. The downside is that stadium seats and bleachers are not very comfortable or supportive. If you are allowed, bring your own seating or a seat cushion if you have one.
- Amusement parks are also good summer fun, however they can require hours of walking or standing in line for the most popular rides and attractions. Take breaks to sit and rest when you can, and practice simple leg and back stretches to keep pain at bay.
- Gardening in the summer, much like snow removal in the winter, can put a great deal of strain on your back. From digging and tilling to harvesting and carrying the fruit, herbs, and vegetables, it all can lead to worse back pain due to muscle stress and improper posture. The best ways to avoid this kind of pain are to take breaks so you are not hunched over for too long, to practice proper lifting techniques, and to stretch before going out to garden.
Summer Exercise is Good for Your Back
Now we'll discuss how summer can help those with back pain. Mainly, it's the perfect time of year to engage in appropriate outdoor exercises to rehabilitate your back.
Most types of exercise can be done year-round, but the sunlight and green grass of summer can be great encouragement to get out and make the best of a pleasant day. Plus, the warm weather and nice scenery can increase feelings of well-being and decrease stress and anger in a way the inside of the gym may not be able to.
4 Summer Exercise Ideas
- Swimming and water therapy: Consider the summer a time to get out to your local lakes, rivers, and outdoor pools for swimming and water exercise, which tend to be especially gentle exercise for your joints and back.
- Biking: For many with low back pain, biking is a good low-impact form of exercise that is gentle on the lower back.
- Yoga and Tai Chi: Yoga and tai chi are excellent low-impact activities for those with back or neck pain. In the summer, classes are often held in parks or on beaches.
- Exercise walking: Parks, woodlands, or new neighborhoods are all new places you can explore by taking summer walks a few times a week. If walking is hard on your hips or lower back, consider adding trekking poles to your walking routine.
It is especially important to stay hydrated when exercising in the summer. Drink 1 to 2 cups of water per hour to replenish your fluid level while outside. Drink an additional 1 to 2 cups per hour if you are actively exercising, even if it is swimming.
It’s also important to prevent injury by including a 10-minute warm up and cool down as part of any workout. Warm up with light aerobic activity and cool down with stretching.