With summer arriving soon, many of us are eager to spend more time outdoors, hit the beach, and enjoy longer days. But the warmer months can also bring unique challenges to your musculoskeletal health. At Feel Amazing, we’re here to help you make the most of summer while keeping your body feeling its best.
The Summer Activity Surge
Summer weather often means a sudden increase in physical activity. Whether you’re playing sports, swimming at the beach, or tackling gardening projects, your body may not be prepared for the intensity change. Research published in the British Journal of Sports Medicine shows that sudden increases in physical activity without proper preparation significantly increase injury risk, particularly in adults over 30.[1]
Summer Health Challenges
These are 3 of the common health challenges that summer can bring:
- Heat and Muscle Tension
While we often associate muscle tension with chilly weather, heat can affect your body too. Dehydration reduces muscle elasticity and can lead to cramping and stiffness. A study in the Journal of Athletic Training found that even mild dehydration can impair muscle performance and increase perceived pain.[2]
- Posture Problems from Summer Activities
Long drives to holiday destinations, awkward sleeping positions in unfamiliar beds, and even hours spent sitting by the pool looking down at books and devices can all contribute to neck and back pain. The Spine Journal reports that prolonged static postures, particularly during travel, are a leading cause of acute back pain episodes.[3]
- Gardening and Outdoor Work Injuries
Summer gardening and yard maintenance are wonderful activities, but they’re also common sources of back strain. Repetitive bending, lifting, and twisting movements can stress your spine and surrounding muscles.
(This includes putting up Christmas decorations – we often see the results in clinic of people reaching out while up a ladder!)
Your Summer Wellness Action Plan
The following points offer helpful ideas on preparing for and ensuring you can enjoy your summertime activities:
- Stay Hydrated
Aim for at least 2-3 litres of water daily, more if you’re active outdoors. Proper hydration supports muscle function, joint lubrication, and overall spinal health. Keep a water bottle with you and drink regularly throughout the day, not just when you’re thirsty.
- Warm Up Before Activity
Even in warm weather, your muscles need preparation. Spend 5-10 minutes doing dynamic stretches before swimming, sports, or vigorous activity. This prepares your muscles and joints for movement and reduces injury risk.
- Build Activity Gradually
If you’ve been less active during winter, don’t jump straight into intense summer sports. Gradually increase your activity level over 2-3 weeks to allow your body to adapt. This is particularly important for weekend warriors who are sedentary during the week.
Practice Smart Gardening
When gardening or doing yard work:
- Bend from your knees, not your waist
- Keep items close to your body when lifting
- Take regular breaks every 20-30 minutes
- Alternate tasks to avoid repetitive strain
- Use long-handled tools to reduce bending
Maintain Good Travel Posture
For long summer road trips:
- Adjust your seat for proper lumbar support
- Stop every 60-90 minutes to stretch and walk around
- Keep your shoulders relaxed and arms slightly bent, chin not jutting forward
- Position mirrors to avoid neck strain
Protect Your Feet
Summer footwear like thongs and sandals offer minimal support and can affect your body, from your feet up through your spine. Research in Gait & Posture journal demonstrates that unsupportive footwear alters walking mechanics and can contribute to lower back pain.[4] Choose supportive sandals for extended walking and save the thongs for the beach.
When to Seek Professional Care
Don’t let minor discomfort become a major problem that ruins your summer. Consider booking an appointment at Feel Amazing Chatswood if you experience:
- Pain that persists for more than a few days
- Stiffness that limits your daily activities
- Discomfort that worsens with specific movements
- Recurring pain from previous injuries
- Preventive care before starting new summer activities
Chiropractic and Massage Care for Summer Wellness
Feel Amazing Chatswood is here to support you with services such as chiropractic and remedial massage.
Chiropractic Care
Our qualified Chatswood Chiropractor can help identify and address biomechanical issues before they become injuries. Regular adjustments support optimal joint function, improve flexibility, and some people find they help their body adapt to increased summer activity levels. Chiropractic care is evidence-based, with research in JAMA confirming its effectiveness for musculoskeletal conditions.[5]
Remedial and Pregnancy Massage
Massage therapy complements your summer wellness routine by:
- Reducing muscle tension and soreness
- Improving circulation and recovery
- Enhancing flexibility
- Promoting relaxation and stress relief
Our remedial massage services are perfect for active individuals, while our specialized pregnancy massage supports expectant mothers through the warmer months. Both services are available with HICAPS for eligible private health insurance claims.
Remember: Our massage gift vouchers are valid for 3 years, making them perfect for planning your ongoing wellness care throughout summer and beyond. Purchase online at feelamazing.com.au. We also have a prepay offer available – when you prepay for 10 massages, you get the value of one massage free (see our website for terms and conditions).
Summer Wellness for the Whole Family
At Feel Amazing Chatswood, we provide care for people of all ages. Summer is an excellent time to establish healthy habits as a family:
- Make movement a family affair: Plan active outings together – beach walks, backyard cricket, or evening bike rides at the park. When everyone participates, healthy habits stick.
- Create a hydration routine: Keep a water station at home and make it a family challenge to stay hydrated throughout the day. Kids learn by example.
- Schedule regular check-ins: Just as you plan family activities, schedule wellness check-ups together. Preventative care benefits everyone and attending appointments as a family normalizes self-care.
- For kids: Encourage varied physical activities rather than repetitive sports to develop balanced strength and prevent overuse injuries.
- For workers who get time off over summer: Use the lighter schedule to address chronic issues before they worsen.
- For expecting mums: Stay comfortable during pregnancy with specialized care designed for your changing body.
Summer’s relaxed pace is the perfect opportunity to build wellness routines that carry your family through the year ahead.
Your Summer Starts Here
Located in a small plaza of shops, away from the busy shopping centres in Chatswood, Feel Amazing brings together a qualified, multi-disciplinary team dedicated to your wellness. Our collaborative approach means you receive comprehensive care tailored to your specific needs.
Don’t wait until pain sidelines your summer plans. Whether you’re looking for preventive care, recovery support, or help with an existing condition, we’re here to help you feel amazing all season long.
Book Your Appointment Today
Visit our website to book online or contact our clinic to schedule your appointment. Let’s make this your healthiest, most active summer yet.
References
[1] Nielsen RO, et al. Training errors and running related injuries: a systematic review. British Journal of Sports Medicine. 2012;46(14):1-5.
[2] Judelson DA, et al. Effect of hydration state on strength, power, and resistance exercise performance. Journal of Athletic Training. 2007;42(2):197-202.
[3] Lis AM, et al. Association between sitting and occupational low back pain. European Spine Journal. 2007;16(2):283-298.
[4] Shakked RJ, Sheskier S. The effect of footwear on gait and posture. Gait & Posture. 2015;42(3):241-246.
[5] Paige NM, et al. Association of spinal manipulative therapy with clinical benefit and harm for acute low back pain. JAMA. 2017;317(14):1451-1460.
This blog post is for educational purposes and does not replace professional medical advice. All practitioners at Feel Amazing are registered with their industry association and adhere to practice standards.