Springtime Activities to Avoid with Back Pain and How to Stay Active Anyway

by | Mar 21, 2023 | colorado spine doctor

Many of us are anxious to head outside and take in the beauty of spring when the weather warms and the days lengthen. Yet if you have back pain, it might be difficult to engage in some activities without making your symptoms worse. In this post, we’ll go through several springtime activities to steer clear of if you have back pain and provide advice on how to continue exercising despite your condition.

Activities to Avoid in Spring



Although gardening can be calming and fulfilling, it also requires a lot of bending, crouching, and lifting, all of which can strain your back. It may be advisable to avoid gardening altogether if you have back discomfort, or to keep your engagement to simpler tasks like watering or planting little plants.

Lawn Work

Yard work can include heavy lifting and repeated actions that can exacerbate back pain, much like gardening. If yard labor is necessary, think about splitting it up into smaller chores and taking frequent stops to stretch and rest your back.

Intensive Exercise

Running or jumping are high-impact exercises that can put a lot of strain on your back and make your pain worse. To keep your body active without putting additional strain on it, think about low-impact exercises like yoga, strolling, or swimming.

Advice on How to Stay Active



Stretching can aid in easing back pain and preventing stiffness. Include mild stretches in your regular routine, such as spinal twists or hamstring stretches. Before engaging in any physical activity, stretching can be a fantastic way to warm up.


Walking is a low-impact activity that can aid in back muscle strengthening and general fitness improvement. When your level of fitness increases, start out with short walks and progressively increase the distance and speed. To prevent further stress on your back, use comfortable shoes and stroll on flat ground.


Swimming is a great low-impact workout that can help with posture, back muscular strength, and back pain relief. Think about enrolling in a swimming class or just swimming laps at your neighborhood pool.


Yoga is a moderate kind of exercise that can aid with back pain relief, tension reduction, and flexibility enhancement. The cat-cow stretch and the child’s position are two yoga postures that are particularly effective for treating back pain. Consider practicing yoga at home with a DVD or online video or in a class.

Physical Exercise

Consider consulting with a physical therapist if you are experiencing back pain. Physical therapy can help you strengthen your back muscles and reduce discomfort by giving you specialized exercises and stretches that are catered to your unique condition.


In conclusion, spring might be difficult for people with back pain, but there are still many ways to keep active and take advantage of the season. Focus on low-impact exercises like walking, swimming, or yoga instead of high-impact ones that could make your pain worse. Include stretching in your regular routine and think about consulting a physical therapist to create a customized fitness program. You can stay active, manage your pain, and take advantage of all that spring has to offer by following these measures.



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