After a long Midwest winter, the arrival of spring brings the excitement of getting back outside. Gardening, garage cleanouts and spring-cleaning feel refreshing—but jumping into activity too quickly can lead to overuse injuries, especially back pain. Protect yourself by strengthening your body and easing into outdoor activities to avoid setbacks.
Watch for Springtime Strain
Springtime activities often mean uneven ground, uncoordinated movements and muscle strain from longer, more intense activity. Dehydration can make it worse, causing muscle fatigue and cramping. Listening to your body and preparing properly can help prevent injury. If you experience persistent back pain, schedule an appointment with one of our specialists to get back on track.
Common Back Injuries
Lumbar strains—caused by sudden movements, overuse or heavy lifting—are common during this time of year. More severe injuries, such as disc herniations, can result in tingling or weakness in your arms and legs. For women with osteoporosis, the risk of compression fractures increases with certain activities, making it crucial to exercise extra caution.
Warm Up and Strengthen
Prevent back pain by warming up before any activity. Dynamic stretches like gentle hip circles, side bends and torso twists improve blood flow and loosen muscles. Strengthening your core and improving flexibility also protect your back from strain.
If you have existing conditions or recent surgeries, consult your doctor or a musculoskeletal therapist before starting a new exercise routine. Strengthening therapies like yoga, Pilates, massage and trigger point therapy can also improve flexibility and core strength.
Try these exercises to strengthen your core and back:
- Crunches
- Press-ups
- Seated flexion
- Wall squats
- Superman exercise
- Pelvic tilts
- Bridges
- Planks
For more options, try these exercises from the American Association of Hip and Knee Surgeons.
Lift Smart and Stay Flexible
When lifting heavy objects, engage your core, lift with your legs and keep your back straight. Flexibility matters—tight hips and legs force your back to compensate, increasing injury risk. Stretch regularly to keep your lower body loose and reduce strain on your back.
Listen to Your Body
Your body knows when something isn’t right—listen to it. If you feel pain or discomfort, don’t push through it. Ignoring the signs can lead to more serious issues. Muscle pain and strain typically improve with:
- Give your muscles time to recover.
- Reduce inflammation and soothe soreness with an ice pack.
- Anti-inflammatory medication. Over-the-counter options can help relieve pain and reduce swelling.
If the pain persists for more than a few weeks, worsens or interferes with daily activities, it’s time to see your doctor. Don’t wait—early treatment can prevent long-term damage.
Start Strong This Spring
Spring is a time of renewal—make it a fresh start for your body, too. Prevention is key. Warm up with dynamic stretches, strengthen your core and ease into outdoor activities to protect your back and make the most of the season ahead. Taking these steps now means you’ll stay stronger and more active all year long.
We’re Here to Support You
At Endeavor Health, we’re committed to helping you stay strong and pain-free. If back pain slows you down, our experienced team is ready to help you heal and regain your momentum. Take the first step toward a stronger, healthier season—visit us online or call 630-646-7000 to schedule an appointment today.
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