Summer is the perfect time to get outside, stay active, and enjoy the sunshine. But if you suffer from back pain or other musculoskeletal issues, you might wonder which summer activities are safe and beneficial for your body. Thankfully, chiropractors can offer expert guidance on which activities will keep you healthy and help relieve back pain without causing further strain.
At Dr. Ilan Burstein’s Chiropractic Practice, we’ve compiled the top ten chiropractor-approved summer activities to keep you moving and feeling your best. From hiking to swimming, we’ll answer your questions about whether certain activities are safe for your back and how you can enjoy the season without pain.
Hiking is an excellent outdoor activity for strengthening your back muscles and improving posture. The varying terrain helps engage different muscle groups, giving your body a full workout. Plus, hiking in nature can be a great stress reliever.
Chiropractor’s Tip: Start with a moderate trail to avoid overexerting yourself. Wear supportive footwear, and consider using hiking poles to relieve pressure on your knees and lower back. Always listen to your body and take breaks when needed.
Walking is a low-impact exercise that is easy on your joints, making it a chiropractor-approved activity for people with back pain. It’s great for cardiovascular health, strengthening your legs and core muscles.
Chiropractor’s Tip: If you have back pain, it’s important not to push yourself too hard. Walk at a comfortable pace, and stop if you experience any discomfort. Make sure to wear supportive shoes to maintain proper posture and alignment.
Swimming is one of the best activities for those with back pain. The buoyancy of the water helps relieve pressure on your spine and joints while allowing you to perform a full-body workout. It’s an ideal way to strengthen your back muscles and improve flexibility without putting additional strain on your body.
Chiropractor’s Tip: Focus on gentle strokes, like the backstroke, which can promote spinal alignment. Avoid overly strenuous movements, like the butterfly stroke, which may exacerbate existing pain.
Cycling is another low-impact activity that’s easy on your back while providing an effective workout. Whether you prefer outdoor cycling or stationary bikes, this activity can help strengthen your legs and core, leading to better spinal support.
Chiropractor’s Tip: Adjust your bike to ensure that the handlebars and seat are at the right height. Improper positioning can lead to strain on your back, so make sure your posture remains neutral while cycling.
Yoga is a great activity to improve flexibility, strengthen your core, and support your spine. Chiropractors often recommend yoga for people with back pain because it can help stretch tight muscles and reduce tension in the back.
Chiropractor’s Tip: Choose beginner or gentle yoga classes that focus on stretching and breathing techniques. Always listen to your body and avoid pushing yourself into positions that cause discomfort.
Stretching is one of the easiest and most effective ways to prevent muscle tightness, reduce back pain, and improve flexibility. Incorporate stretching into your daily routine, especially before and after exercise.
Chiropractor’s Tip: Focus on gentle, dynamic stretches rather than deep, static stretches that may strain your muscles. Target areas that are prone to tightness, such as your hamstrings, hips, and lower back.
Kayaking is a low-impact water activity that works your arms, shoulders, and core, all while allowing you to enjoy the outdoors. It can help strengthen the muscles that support your back and improve posture.
Chiropractor’s Tip: Make sure your kayak seat is properly adjusted to provide lumbar support. Avoid hunching over during the activity, as maintaining proper posture will help protect your spine.
Paddleboarding is another fun water activity that can help improve core strength and stability. While standing on the board, your body engages many muscles to maintain balance, providing a great workout for your back.
Chiropractor’s Tip: Focus on maintaining a neutral spine while paddleboarding. Keep your knees slightly bent, and avoid arching your back too much to prevent strain.
Tennis and pickleball can be great for getting your heart pumping while engaging your back and core muscles. These racquet sports offer a full-body workout that strengthens your back and improves posture.
Chiropractor’s Tip: Warm up thoroughly before playing, and pay attention to your posture while serving or hitting the ball. Avoid overexerting yourself to prevent muscle strain.
Gardening is a low-impact, relaxing activity that allows you to get some fresh air and light exercise. Digging, planting, and weeding can all help improve flexibility and strength, particularly in the back and legs.
Chiropractor’s Tip: Use proper body mechanics while gardening—bend your knees when lifting or digging to avoid unnecessary strain on your lower back. Take breaks to avoid overexerting yourself.
Whether you're hiking, swimming, or just stretching in your backyard, summer offers plenty of opportunities to stay active and relieve back pain. However, it’s important to be mindful of your body and listen to any signals it may be sending. If you experience persistent pain or discomfort during any activity, it’s best to consult with a chiropractor.
At Dr. Ilan Burstein’s Chiropractic Practice, we’re dedicated to helping you maintain a healthy, active lifestyle without the burden of pain. If you’re experiencing back pain or need advice on staying active this summer, don’t hesitate to reach out.
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Dr. Ilan Burstein Chiropractic
6 Wishing Well Ln, Stamford, CT
Call: (203) 325-8112
For more information or to schedule an appointment, visit www.ilanbursteindc.com. We're here to help you make this summer pain-free and full of movement!
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