Summer Adventures Without Back Pain
Summertime is here! While our sweltering heat can make it tempting to stay inside all season, you also don’t want to miss out on some of the season’s best outdoor activities. Whether you’re heading to Schlitterbahn, kayaking down Buffalo Bayou, or escaping Texas entirely for cooler pastures (and hiking trails), there’s something for everyone.
One thing the team at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center has noticed is that the summer’s increased physical activity can also lead to increased back pain. All the excitement can make it easy to forget that your back might need extra support, but a little preparation can go a long way.
Our physical therapists have gathered some of their favorite tips for preventing back pain this summer. Want more guidance? Don’t hesitate to give us a call!
Seven Tips for Protecting Your Back During Outdoor Activities
1. Warm Up Before Any Physical Activity
Even light activities like mowing the lawn or taking a quick morning walk can stress your back if your muscles aren’t ready. Always take 5-10 minutes to perform some dynamic stretches like trunk rotations and leg swings. We also suggest gentle core activation exercises such as pelvic tilts or bird dogs to engage the muscles that support and stabilize your spine.
2. Lift Smarter
Improper lifting is one of the leading causes of back injuries. A lot of summer gear–like coolers or kayaks–can be awkward or heavy, and if you’re not used to lifting, it can be easy to injure yourself. Keep these tips in mind:
Keep your back straight and use your legs to lift.
Keep the object close to your body.
Avoid twisting while lifting, and pivot your feet instead.
3. Strengthen Your Core
A weak core is another common factor in back pain. It’s important to remember your core is more than just your ab muscles. It also includes your back and glute muscles, as well as the deep stabilizers that support your spine.
Our team can help identify the core exercises that suit your needs and abilities. Some of our favorites include planks, bridges, and dead bugs.
4. Pick the Right Shoes
Back pain can start at your feet, and improper footwear can strain the spine and lower back muscles. Classic summer footwear like flat flip-flops and unsupportive sandals offer little shock absorption, which affects alignment and contributes to back pain.
We suggest skipping flip-flops entirely and opting for higher-quality sandals with arch support and cushioned soles. If you’re spending a long time on your feet (say, at an amusement park or on a hike), wear athletic shoes designed for your activity.
5. Make Smart Adjustments During Travel
Roadtripping down to South Padre? Planning a weekend getaway in New Orleans? Remember that long hours in the car can trigger or worsen back pain. Try to stop every 60–90 minutes to get out, stretch, and walk around for a few minutes. During the drive itself, try a lumbar roll or a small towel to support your lower back.
6. Ease Into New Activities
If you’ve been less active during the spring, don’t dive straight into high-impact activities like hours-long hikes. Get your body ready with shorter durations and lower intensities, gradually increasing each over several weeks. This approach allows your muscles, joints, and spine to adapt safely.
7. Schedule an Appointment at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center
Our team is here to prevent and address back pain.
If you notice any early warning signs, such as tightness or discomfort after activity, visit our physical therapists! We’ll perform a movement screen to assess posture, muscle balance, and body mechanics, all of which can help us identify the cause of your pain. Then, we’ll create a customized program to address it directly.
Don’t Let Back Pain Ruin Your Summer Vacation
No matter what adventures you have planned this year, the First Colony Aquatic and Rehabilitation Center & Sports Therapy Center team is here to help keep your back healthy and happy all summer long. Schedule an appointment with us today to get started.
Return to PT at First Colony!
Miss feeling your best? Come back to First Colony Aquatic and Rehabilitation Center & Sports Therapy Center and let us help you get there—schedule your appointment today!
Grilling season is in full swing, but cookouts don’t have to come at the cost of your health. With a few smart choices, you can enjoy summer favorites while promoting overall well-being. Here are some ideas to get you started:
Make Smart Swaps
- Choose lean proteins like grilled chicken, turkey burgers, or salmon instead of high-fat cuts of beef or processed sausages.
- Skip heavy mayo-based sides and go for veggie-rich options like grilled corn, hummus with cut vegetables, or vinaigrette-based cucumber and tomato salad.
- Swap white hamburger buns for whole wheat buns or lettuce wraps.
Balance Your Plate
- Fill half your plate with veggie-rich sides. For even more plant-based options, grill summer vegetables like zucchini, peppers, eggplant, or asparagus.
- Use a quarter of your plate for lean protein.
- Reserve the final quarter for healthy carbs like quinoa salad.
- Stick with modest portions, especially if you plan to be active afterward.
Stay Hydrated
- Drink water throughout the day, especially if you’re going to be outside in the heat.
- Limit alcohol and sugary drinks, which can increase dehydration and impact energy levels. For example, you might swap iced sweet tea with iced herbal tea.
- Serve water-rich fruits like pineapple, peaches, or watermelon for a naturally sweet dessert that will keep you hydrated and won’t weigh you down.
By making small, consistent choices, you can enjoy every cookout while supporting long-term health and function. And if you ever need extra guidance, the team at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center is here to help!
We wish you a happy grilling season!
Floor Sit to Stand Challenge
Click the button below to see our Floor Sit To Stand Challenge with the Rosenberg Crew! Of course, our girl Jackie made it look like a walk in the park!
Patient Success Story
“I visited First Colony Aquatic and Rehabilitation Center for sciatica pain that I had for years, and I feel numb feet and legs most of the time. They were professional, took the time to understand my concerns, and explained the treatment well. After a few sessions, I feel improvement. The environment was clean and welcoming. I would recommend them based on my experience.“
– Fozia A.
Healthy Recipe
Grilled Lemon Herb Chicken Skewers
Light, flavorful, and easy to prepare—these skewers are a perfect healthy addition to any summer BBQ.
Ingredients:
- 1.5 lbs boneless, skinless chicken breast, cut into 1-inch cubes
- 2 tablespoons olive oil
- Juice and zest of 1 lemon
- 2 garlic cloves, minced
- 1 tablespoon fresh parsley, chopped (or 1 tsp dried)
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Wooden or metal skewers (if using wooden, soak in water for 30 minutes)
Directions:
Marinate the chicken: In a bowl, mix olive oil, lemon juice and zest, garlic, parsley, oregano, salt, and pepper. Add the chicken and toss to coat. Cover and marinate in the fridge for at least 30 minutes (or up to 4 hours).
Assemble the skewers: Thread the marinated chicken onto skewers.
Grill: Preheat the grill to medium-high. Grill the skewers for 10–12 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks.
Serve: Enjoy with a side of grilled vegetables or a quinoa salad.
Nutrition Tip:
This lean protein dish is low in saturated fat and high in flavor—perfect for fueling your summer adventures without weighing you down.
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Our purpose at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
