As the grass gets greener and we dive into the spring season, it’s not just the flowers that are getting back into action—so are we! Whether you’re gearing up for a marathon, planning your next hiking adventure, or just gearing up to tackle the garden and lawn maintenance, spring is a fantastic time to get moving. But with all this activity comes a common setback: back pain. Let’s nip that in the bud, shall we?

Ease Into Exercise

Jumping straight into a high-intensity workout after months of lower activity can shock your muscles, especially your back. Start slow! Gradually increase the intensity of your workouts. Think about it like warming up your car on a cold day—give your body a chance to get to the right temperature.

Proper Techniques Are Key

Whether you're lifting weights, running, or even pulling weeds in the garden, maintaining proper form is crucial to avoid back pain. Keep your spine neutral, bend at the knees, use a hip hinge movement, and avoid any twisting or turning movements while bending forward. Your back will thank you!

Strengthen Your Core

Your core is your back’s best friend. Strengthening your abdominal and back muscles can do wonders in supporting your spine, whether you’re hiking up a hill or carrying groceries inside. Simple exercises to address the core and hips can be done at home and make a big difference.

Stretch It Out

Incorporate stretching into your daily routine. Taking a few minutes to stretch not only decreases the risk of injuries but also improves your flexibility and reduces tension in your back muscles. Yoga poses like the child's pose or cat-cow give your back the gentle stretch it needs. Don’t forget to stretch the hips either. Hip tightness leads to excessive movement in the spine.

Listen to Your Body

Pain is your body’s way of saying "hey, something is wrong, let’s get that fixed!" If you feel any discomfort, take a break or assess your form. Pushing through pain can lead to serious injury. Remember, it’s not about proving how much you can handle; it’s about caring for your body.

Ready to enjoy a pain-free spring? Let’s make it happen! And if you need a little extra guidance or want to make sure you’re on the right track, why not book a consultation with us at Return 2 Sport PT & Performance? We’re here to help you get the most out of your spring activities—safely.

Let's make this spring your most active season yet—without the back pain! Click here to book your consultation, or just pop in to say hi and learn more about how we can help.

See you soon!

By:
Dylan Glass PT, DPT, SMTC
Return 2 Sport PT & Performance

Book a time to chat with Dylan and his team to discuss the best plan to get you back to the activities you love.

We’re here to guide you every step of the way.

Book FREE 15-minute Phone Consultation HERE

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