Summer has a way of turning up the volume on everything — the garden needs tending, the kids want to do all the things, the deck needs staining, and somehow you’re also supposed to fit in a round of golf. Your back is working overtime. Here are four ways to keep it moving right through Labor Day.
1. Lift smarter on the job and in the yard
Whether you’re hauling mulch bags, loading lumber, or wrestling a lawnmower up a hill, the mechanics are the same: hinge at the hips, brace your core, and keep the load close to your body. It sounds obvious until hour three of landscaping — so set a reminder to reset your form before you pick anything up. Your back will still be with you for the next project.
2. Drink water like it’s your job
The discs between your vertebrae are mostly water. When you’re dehydrated — and outdoor summer work dehydrates you fast — they compress more under load, which is a recipe for stiffness and soreness by the end of the day. Aim for at least half your body weight in ounces, more if you’re sweating. It’s one of the simplest things you can do to stay loose and functional all season.
3. Be choosy about your footwear
Flip-flops are basically summer’s default shoe, and they’re fine for a quick trip across the yard. But spend a full day in them — mowing, walking the farmers market, standing on hard concrete — and you’ve taken away the arch support and cushioning your whole kinetic chain depends on. Your feet connect to your ankles, knees, hips, and spine. A little more support goes a long way.
4. Give your hip flexors some love
All that time sitting — whether you’re commuting, watching games, or recovering after a long day outside — shortens the hip flexors, which directly pulls on the lower back. A simple 30-second kneeling stretch each morning can make a real difference in how your back feels by afternoon. Your hips and your back are in a relationship. Keep it a healthy one.
Small adjustments to how you move through summer can protect your back so you’re not sidelined when there’s still plenty of season left to enjoy.
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