Summer Exercise Is Good for Your Back

A previous blog post discussed challenges people with back pain may face in the summer, such as travel, gardening, and humidity:

Summer Hazards That May Worsen Back Pain

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.

Couple walking with trekking polesA summer walking routine may be easier on your hips and back if you use trekking poles.
Learn more:
Techniques for Effective Exercise Walking

Strong core body muscles, low-impact aerobic exercises, and regular stretching are all key to keeping back pain at bay.

See Low-Impact Aerobic Exercise

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 a gym may not be able to.

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4 summer exercise ideas

Here are some suggestions of how summer can give your exercise routine a boost:

  1. 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.

    See Water Therapy Exercise Program

  2. Biking

    For many with low back pain, biking is a good low-impact form of exercise that is gentle on the lower back.

    See Bicycling and Back Pain

  3. 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.

    See How Yoga Helps the Back and Tai Chi for Posture and Back Pain

  4. 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.

    See Exercise Walking for Better Back Health

Safety tips for summer activity

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.

Learn more:

Back Strengthening Exercises

Walking Shoes for Exercise Walking

Post written by Carrie DeVries