Finally, the sun is shining, and summer is officially here 🎉 
These warm days are the perfect time to enjoy the great outdoors, embark on thrilling adventures, and create lasting memories.
But while you’re out there soaking up the sun, we want to make sure your spine stays healthy and happy.

So today I want to share some essential tips on protecting your back during summer activities.

#1. Beach Bliss without the Backache

Whether it’s a foreign land or somewhere in the UK, who doesn’t love a day at the beach?

The sound of crashing waves, warm sand between your toes, and the joy of building sandcastles – pure bliss, right?

But all that lounging on beach towels and playing in the sand can strain your back if you’re not careful. Here’s how you can make the most of your beach days while keeping your spine in check:

  • Choose the Right Beach Gear: Opt for beach chairs with good back support or invest in portable ergonomic chairs. They provide proper lumbar support, allowing you to relax without compromising your spine’s health.
  • Mind Your Posture: Whether you’re reading a book, sunbathing, or enjoying a picnic, it’s crucial to maintain good posture. Avoid slouching or hunching over for extended periods. Instead, sit up straight and use cushions or rolled towels to support your lower back.
  • Stretch it Out: You know …. “Motion is lotion!”. So take breaks from sunbathing to stretch your body gently. Stand up, reach for the sky, and perform some simple stretches to release tension in your neck, shoulders, and lower back. And remember to stay hydrated!

#2. Camping Adventures, Happy Backs

While I know some of us would prefer a luxury hotel, there’s something special about spending nights under the stars, surrounded by nature’s tranquillity.

Camping can be a fantastic summer adventure, but it also requires some precautions to protect your spine:

  • Invest in Quality Sleeping Gear: A comfortable sleeping pad or air mattress can make a world of difference in ensuring a restful night’s sleep. Look for options that provide adequate support for your back and neck. Better to spend a few £ more and wake up feeling great!
  • Lift with Care: When setting up your camping gear, remember to lift heavy objects properly. Bend your knees, engage your core muscles, and lift with your legs rather than your back. Share the load with your camping buddies whenever possible.
  • Stay Active: Explore the beauty of nature by taking short walks, hiking, or engaging in other activities that keep you moving. Regular movement helps maintain flexibility, strengthens your back muscles, and helps reduce the risk of pain or injury.


#3. Sports and Spine Safety

Summer is synonymous with outdoor sports and recreational activities. From swimming and cycling, to golfing and tennis, there’s something for everyone.

Here are my tips to keep your spine happy while enjoying your favourite sports:

  • Warm Up and Cool Down: It might be boring, but before diving into any physical activity, I recommend you warm up your muscles with dynamic stretches. Afterward, cool down with static stretches to prevent muscle tightness and reduce the risk of injury. It’s worth it!
  • Use Proper Equipment: Ensure that your sports gear, such as bicycles, golf clubs, or tennis rackets, are appropriately sized and adjusted to your body. Ill-fitting equipment can put unnecessary strain on your back and wreak havoc on your spinal health.
  • Listen to Your Body: More often than not, we know if we’re overdoing it. So if you feel any discomfort or pain during a sport or activity, don’t ignore it. Take a break, rest, and seek professional advice if necessary. Your body knows best, so listen to its signals.

As you embark on your summer adventures, keep these tips in mind to protect your spine and fully enjoy the season.

But most importantly, remember that prevention is key.

To find out more about how regular Chiropractic adjustments can help support your spinal health through your summer activities, visit our website, or give us a call on 01656 789000