June is here and after the coldest May in over 50 years I am ready to get outside and enjoy our short but amazing Canadian summer to the fullest.
For me this includes a lot of gardening, a lot of hiking, some paddleboarding, a couple of road trips and hopefully a camping trip or two.
I don’t know about you, but the last thing I want is for some back pain to derail my summer plans and that is why I make sure I prioritize strength and mobility training all year round so I am ready to go as soon as the sun is shining.
If you are in the same boat this newsletter is for you. There are things you can do to ensure your back stays healthy all summer long, and these are just a few of them!
1) Maintain a strong core. Why does this help? Theoretically, if the muscles around your low back are weak, your body will rely more on passive structures for stability, including tendons and ligaments as well as the spinal bones or discs that lie between the spinal bones. When you move, you want the muscles to do the moving and stabilizing, not the passive structures.
A few of our favourite core exercises are planks, or dead bugs. Both are very safe, and highly effective exercises!
2) Practice safe rotations. It’s actually quite incredible when you think about how many summer activities require us to rotate, and yet, in our daily life, almost all we do is in a forward motion only. From very active sports like baseball and golf, to water sports like kayaking or paddle boarding, to raking or digging in our garden…all of these require you to rotate through your mid section. And so practicing rotating safely in they gym, along with what are called anti-rotation exercises (that stop you from over rotating!) can get your body conditioned to do these activities outside the gym.
3) Wear good shoes. Flip floes and strappy sandals are cute for sure but they do nothing for your feet and are a tripping risk at the best of times. And our feet are literally the foundation for all of our movements to keep them healthy and happy as much as you can!
4) Travel smart. Our body was designed to move and change positions frequently. When we get cooped up in a car during an oh so fun road trip or when we are on a long flight to somewhere lovely it is important to make sure you move before you strap yourself in and to get up and move at least every two hours while you are en route.
5) Avoid too much too fast. Unless you are under the age of 40, chances are your body isn’t as resilient as it used to be and so going from 0 to 60 may not be your wisest choice. Whether it be to get out golfing, or your first time on your bike, make sure you warm up first and plan to keep your first few times out a little shorter than you may want to. Easing into your summer activities will give your body time to warm up and get used to these new movements.
Or try some of our favourite mobility moves to ensure your body is limber before you start your activity of choice. This Worlds Greatest Stretch is one of my favourites for warming up your whole body for your rotational sports
What happens if you do end up in pain – especially if it’s your back – your first inclination may to lay off all activity and rest. But is this the best thing to do? When it comes to back pain, our answer is usually no.
Science says 80% of back pain is mechanical in nature – meaning they respond best to movement.
BUT, although early movement is good for your back when you’re in pain, it is critical you pick the right kind of movement. Some movements or positions will aggravate your back, while others will accelerate your healing.
Generally speaking gentle movement like walking is considered the best thing you can do, along with gentle mobility exercises that are direction specific (ie probably not a forward bend).
Not sure what to do? Book a session with one of our Athletic Therapists and let the experts in movement guide you!
Wishing you an amazing summer full of fun and activity!
