Summer is the season we often look forward to most. Warm days, lighter evenings, and the chance to spend time with friends and family outdoors create memories we treasure for years to come. Whether it’s walking along the beach, enjoying a picnic in the park, tending to your garden, or playing with grandchildren, summer offers endless opportunities to feel alive and connected.
But for many people, these precious moments are clouded by back pain. That dull ache after standing too long, the sharp twinge when bending, or the stiffness that seems to grow worse after sitting in the car on a family trip—it all adds up. Instead of focusing on the laughter and the sunshine, you’re distracted by discomfort.
The truth is, back pain is one of the most common complaints in the UK, affecting millions of people at some point in their lives. It doesn’t discriminate—it can affect the young, the old, those who are highly active, and those who spend more time at a desk. But while common, back pain should never be seen as something you simply have to “put up with.”
In this blog, we’ll explore why back pain happens, how summer activities can make it worse, and—most importantly—what you can do to stop it from holding you back this season.
Why Summer Can Make Back Pain Worse
Summer should be about freedom, but for many, it’s the time when back pain becomes more noticeable. Here’s why:
- Increased activity – You may find yourself moving more than usual, whether that’s long walks, gardening, or taking part in sports. If your back isn’t prepared, these sudden increases can trigger discomfort.
- Travelling – Road trips, flights, or even long train journeys mean sitting for extended periods, often in less-than-ideal positions. Prolonged sitting puts stress on the spine.
- Gardening and DIY projects – Summer often inspires people to tackle jobs around the house or garden. Repetitive bending, lifting, or twisting can place strain on muscles and joints.
- Heat and dehydration – While sunshine feels wonderful, not staying hydrated can affect joint and muscle health, making discomfort more noticeable.
- Posture habits – Lounging in garden chairs, sitting awkwardly on the beach, or leaning while standing at a barbecue may not seem harmful, but poor posture over time contributes to ongoing back strain.
Common Causes of Back Pain
Understanding why your back hurts is the first step to tackling it. Some of the most common causes include:
- Muscle strain or ligament sprain – Often the result of sudden awkward movement, lifting incorrectly, or overuse.
- Trapped nerves (sciatica) – Compression of the sciatic nerve can cause pain radiating from the back into the leg.
- Poor posture – Sitting or standing incorrectly for long periods puts uneven pressure on the spine.
- Osteoarthritis – Wear and tear of the joints can lead to stiffness and discomfort, especially in older adults.
- Spinal changes – Conditions such as herniated discs can lead to localised or radiating pain.
- Lifestyle factors – Lack of movement, weak core muscles, or even stress can contribute to tension and discomfort.
The Emotional Impact of Back Pain
Back pain isn’t just physical—it affects every part of life. Missing out on family outings, avoiding holidays, or being unable to enjoy simple pleasures like a walk in the evening sun can be frustrating and isolating. People often describe feeling left behind while others are making memories.
Over time, this can take a toll on emotional wellbeing. Anxiety about movement, fear of making the pain worse, or even embarrassment about not keeping up with loved ones can all creep in. That’s why tackling back pain isn’t only about easing discomfort—it’s about reclaiming freedom, confidence, and joy.
What You Can Do to Take Back Your Summer
The good news? Back pain doesn’t have to define your summer. With the right steps, you can reduce discomfort and move with more ease. Here are some practical strategies:
1. Keep Moving (But Pace Yourself)
While it might be tempting to rest when pain strikes, too much inactivity can make things worse. Gentle walking, stretching, or swimming can help maintain flexibility and reduce stiffness. The key is to pace yourself—listen to your body, and don’t push into pain.
2. Check Your Posture
Notice how you sit, stand, or bend during the day. Simple adjustments such as keeping your shoulders relaxed, feet flat on the floor, and avoiding slouching can reduce strain. When lifting, bend your knees instead of your back.
3. Stay Hydrated
Muscles and joints function better when you’re hydrated. In summer heat, it’s easy to underestimate fluid needs, but drinking enough water can support spinal health.
4. Strengthen Core Muscles
A strong core provides stability for your spine. Gentle exercises like bridges, pelvic tilts, or modified planks can help. A physiotherapist can guide you with the right programme for your ability and needs.
5. Stretch Regularly
Tight muscles contribute to discomfort. Stretching your hamstrings, hips, and lower back for a few minutes each day can ease tension and improve mobility.
6. Use the Right Support
Whether it’s your mattress, chair, or footwear, support matters. Choose items that encourage good alignment rather than encouraging slouching or sagging.
7. Seek Professional Support
If pain is persistent, worsening, or interfering with your daily life, seeking help from a physiotherapist can make all the difference. Through hands-on treatment, exercise plans, and practical advice, physiotherapy offers tailored solutions that get to the root of the issue.
Why Early Action Matters
Ignoring back pain often leads to it becoming more entrenched. What starts as an occasional ache can develop into something more limiting if left unaddressed. Early support can not only ease current discomfort but also prevent future flare-ups.
Physiotherapy takes a proactive approach—looking not just at where it hurts, but why it hurts. By addressing posture, muscle imbalances, lifestyle factors, and specific conditions, it provides a pathway to recovery and resilience.
Reclaim Your Summer
Imagine being able to walk along the beach without hesitation, join in a family game of rounders, or sit through a long car journey without shifting uncomfortably. These aren’t impossible dreams—they’re achievable goals when back pain is addressed properly.
This summer doesn’t have to be another season overshadowed by discomfort. With the right care and attention, you can enjoy the moments that matter most—laughter with family, time outdoors, and the simple pleasures of movement without worry.
Final Thoughts
Back pain may be common, but it doesn’t have to control your life. By understanding the causes, taking practical steps, and seeking support when needed, you can stop it from stealing your summer memories.
If you’ve been living with discomfort and want to take back your freedom, don’t wait for it to get worse.
Get in touch with us today to find out how we can help you move comfortably and confidently this summer.