10 Everyday Movements That Could Be Harming Your Spine This Summer (And How to Fix Them)

Summer brings longer days, warmer weather, and a welcome boost in energy that encourages us all to get outside and be more active. Whether you’re tackling garden chores, playing golf, or finally getting around to those DIY jobs, it’s a season of movement. But here’s a lesser-known fact: many of these common activities can actually put your spine at risk if not done properly.

At Newcastle Chiropractic Clinic, we see a noticeable increase in patients from Newcastle-under-Lyme and Stoke-on-Trent presenting with back pain and joint discomfort during the summer months. Often, the cause isn’t a dramatic injury, but rather a series of everyday movements that, over time, strain the spine.

If you’re looking for expert advice from trusted Newcastle & Stoke chiropractors, this guide will help you identify 10 common spine-straining activities, and more importantly, how to do them safely.

Our Newcastle & Stoke Chiropractors’ Guide To A Summer Safe Spine

#1 Gardening & Mowing the Lawn

Summer is the prime time for garden maintenance. Unfortunately, prolonged bending, pulling, and pushing can wreak havoc on your lower back.

Fix it:

• Use long-handled tools to reduce the need to bend.
• Take frequent breaks and stretch.
• Switch hands regularly when using the lawnmower to avoid repetitive strain on one side.

#2 DIY and Home Improvements

With more daylight hours, summer often becomes DIY season. Lifting tools, carrying materials, and working in awkward positions can put significant pressure on your spine.

Fix it:

• Use proper lifting techniques: bend your knees, not your back.
• Avoid twisting while carrying items.
• Use supportive footwear to keep your posture stable while standing.

#3 Golf

A few rounds on the green are a great way to enjoy the sun, but golf involves repetitive twisting and forceful movements that can strain the lumbar spine.

Fix it:

• Warm up and stretch before your game.
• Work with a coach to improve swing mechanics.
• Carry a lighter bag or use a trolley to reduce strain.

#4 Tennis or Racket Sports

These dynamic sports require quick changes in direction, overhead movements, and sudden bursts of power—all of which can irritate the neck, shoulders, and spine.

Fix it:

• Strengthen your core to better support your movements.
• Use proper technique and don’t overextend.
• Stay hydrated to avoid muscle cramping and fatigue.

#5 Prolonged Driving on Summer Holidays

Whether you’re heading to the coast or the countryside, long drives can compress the lower spine and tighten hip muscles.

Fix it:

• Adjust your seat to support the natural curve of your spine.
• Take breaks every 2 hours to walk and stretch.
• Use lumbar support or a rolled towel behind your lower back.

#6 Lifting Kids or Grandkids

Spending more time outdoors often means more active play, but lifting little ones incorrectly can result in a painful back spasm or strain.

Fix it:

• Squat down with your knees, not your back.
• Hold children close to your body to reduce pressure on the spine.
• Avoid twisting while holding or lifting.

#7 Sleeping on Unsupportive Mattresses While Travelling

Holidays sometimes mean sacrificing your usual sleeping setup. A poor mattress or hotel bed can misalign your spine and lead to morning stiffness or pain.

Fix it:

• Bring a travel pillow or back support cushion.
• Do gentle stretches before bed and upon waking.
• Sleep on your side with a pillow between your knees to support spinal alignment.

#8 Carrying Heavy Picnic Baskets or Coolers

Family outings and summer picnics are lovely, but lugging food, drink, and supplies can put strain on your shoulders, neck, and back.

Fix it:

• Use a trolley or distribute the weight into multiple lighter bags.
• Share the load when possible.
• Avoid overreaching into the car boot—get closer before lifting items.

#9 Wearing Flip-Flops

Wearing unsupportive shoes like flip-flops during long summer walks can lead to poor foot posture, which translates up into spinal misalignment.

Fix it:

• Limit flip-flop use to short walks.
• Opt for sandals with arch support and cushioned soles.
• Avoid walking barefoot on hard surfaces for extended periods.

#10 Lounging in Garden Chairs or Deckchairs

Slumping into outdoor chairs without proper support can cause slouched posture and put strain on your spine and neck.

Fix it:

• Choose chairs with back support when possible.
• Place a cushion behind your lower back to maintain lumbar support.
• Don’t stay seated for too long—stand and stretch regularly.

Know When to Seek Chiropractic Help

If you’re experiencing:

• Persistent lower back or neck pain
• Discomfort after certain movements or activities
• Sciatica symptoms like tingling or numbness in the legs
• Limited range of motion or stiffness

…it may be time to speak with a Newcastle & Stoke chiropractor.

Visiting Our Newcastle & Stoke Chiropractors

At Newcastle Chiropractic Clinic, we specialise in diagnosing, treating, and preventing back pain, neck issues, and postural problems brought on by everyday movements. Our personalised chiropractic care, postural assessments, and lifestyle advice are designed to help you move freely and enjoy summer without the pain.

Book Your Chiropractic Consultation Today

Don’t let back pain hold you back this summer. If you’ve been experiencing discomfort or want professional advice on posture, movement, or injury prevention, we’re here to help.

📞 Contact Newcastle Chiropractic Clinic today to schedule your appointment. Call us on 01782 711 191 or book an appointment online here.

Let’s make this your healthiest, most pain-free summer yet.

Newcastle Chiropractic Clinic – Your Trusted Newcastle & Stoke Chiropractor

Supporting spinal health for families, golfers, gardeners, and everyone in between.