8 Tips for a Healthy and Active Summer

With July just around the corner, it’s the perfect time to enjoy the great outdoors with activities like hiking, golfing, gardening, and running. Staying active helps maintain flexibility and good posture, builds strong bones, and reduces stress. Whether you’re swinging a golf club, planting flowers, or lacing up your running shoes, the key is to get moving and have fun.

But as you dive into summer activities, don’t forget to take care of your back!

Here are eight tips to keep your back healthy while staying active this season:

1. Warm-Up

Before you hit the golf course or start gardening, take a few minutes to warm up. A short walk and some gentle stretches can loosen up your muscles and joints, making it easier and safer to lift, dig, or swing.

2. Learn the Proper Technique

Using the right technique can prevent injuries. When gardening, kneel instead of bending over. If you’re golfing, consider taking professional lessons to avoid bad habits that could harm your back.

3. Maximize Your Flexibility

Good mobility in your muscles and joints boosts your athletic performance and helps prevent injuries. Runners, make sure to stretch your calves and thighs before hitting the pavement.

4. Drink Fluids

Stay hydrated by drinking plenty of fluids before, during, and after physical activity. Remember, thirst is a sign that you’re already starting to dehydrate, which can affect your energy and performance.

5. Don’t Overdo It

Pace yourself, especially if you have a lot of yard work or are returning to a sport after a break. Break tasks into smaller chunks, and start with shorter training sessions before diving into longer ones.

6. Cool Down

Cooling down is just as important as warming up. Spend about 20 minutes walking briskly or jogging slowly, and stretch out your muscles and joints before you shower.

7. Treat Injuries Promptly

If you get injured or feel pain, ice the area to reduce swelling and inflammation.

Learn about the P-R-I-C-E method (Protection, Rest, Ice, Compression, Elevation) for effective treatment.

8. Seek Professional Help

If pain persists, don’t hesitate to consult a chiropractor or healthcare professional. In Ontario, you don’t need a referral to see a chiropractor.

How Chiropractic and Massage Therapy Can Help

Chiropractic treatment can relieve back pain using techniques like manipulation, mobilization, soft tissue therapy, exercise, patient education, and rehabilitation. Chiropractors are highly trained in spinal manipulative therapy (SMT), which has been proven to reduce pain, improve function, and prevent chronic lower back pain.

Enjoy your summer activities while keeping your back healthy and strong!

Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture and create a personalized treatment plan for your lower back pain designed to ease pain and lower your risk of recurrence. Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch. Call 905-427-3202 to learn more and book an appointment.

With files from the Ontario Chiropractic Association.