Summer in Houston means blazing sun, high humidity, and lots of time outdoors. Whether you’re enjoying backyard barbecues, swimming at the pool, or taking on summer home projects, your back can take a beating if you’re not careful. The heat can make you feel sluggish, increase inflammation, and lead to dehydration—all of which can make existing back issues worse or create new ones.
But the good news? There are simple steps you can take to keep your back feeling great all summer long. From smart hydration to chiropractic care, here’s how to support your spine through the hottest season of the year.
1. Stay Hydrated to Support Spinal Health
When it’s hot and humid—as it usually is in Houston—your body loses water faster than usual. Dehydration doesn’t just sap your energy; it also affects your spine.
Between each vertebra in your spine are discs made of soft, gel-like material that cushion your bones and absorb shock. These discs are mostly water. When you’re dehydrated, they can lose their elasticity and shrink, which can lead to increased friction between bones and even disc degeneration over time.
Tips to stay hydrated:
- Drink water regularly, even if you don’t feel thirsty.
- Avoid too many sugary or caffeinated drinks, which can dehydrate you.
- Add electrolytes if you’re sweating a lot or spending time outside.
- Try spinal decompression to help rehydrate your discs
2. Practice Smart Posture While Doing Outdoor Activities
From mowing the lawn to playing with your kids at the park, summer is filled with physical activities that can strain your back if done without proper posture.
Common summer posture pitfalls:
- Bending at the waist while gardening or lifting coolers.
- Slouching in lawn chairs or hammocks for hours.
- Twisting awkwardly while doing home repairs or lifting heavy objects.
How to prevent back strain:
- Always bend at the knees and lift with your legs, not your back.
- Take breaks during yard work or physical labor.
- Use ergonomic outdoor furniture with back support when lounging.
Maintaining good posture—especially when you’re active—can prevent muscle strain and keep your spine aligned.
3. Chiropractic Care: Your Summer Secret Weapon
One of the best ways to keep your back healthy during a Houston summer is by seeing your Houston chiropractor regularly. Chiropractic care is a natural, non-invasive approach that helps maintain spinal alignment, reduce inflammation, and promote overall wellness.
Benefits of chiropractic care in the summer:
- Alleviates muscle tension from physical activity and heat-induced fatigue.
- Improves posture and spinal alignment, which reduces stress on joints and muscles.
- Enhances flexibility and mobility, making summer sports and activities safer.
- Boosts recovery from strains, sprains, and other minor injuries.
- Supports the nervous system, which plays a role in how your body regulates temperature and adapts to heat.
If you’re traveling or planning an active summer, getting regular adjustments can help your body adapt and recover more quickly. Plus, many chiropractors also offer advice on stretching, posture, and hydration, making them a great resource for summer wellness.
4. Beat the Heat with Smart Exercise Choices
Staying active is essential for back health, but intense workouts in the Houston heat can do more harm than good if you’re not careful. Overheating and muscle fatigue can cause improper form, which increases your risk of injury.
Summer-friendly exercise tips:
- Exercise in the early morning or evening to avoid peak heat.
- Choose low-impact activities like swimming, yoga, or walking in shaded areas.
- Warm up and cool down properly to protect your spine and muscles.
- Don’t skip your core—strong abdominal and back muscles help stabilize your spine.
Swimming is especially great for back health because it’s low-impact and supports your body weight, reducing stress on your joints.
5. Watch Out for Flip-Flops and Sandals
It might be tempting to wear flip-flops all summer long, but most lack the support your feet (and spine) need. Poor footwear can lead to misalignment, which can travel up your legs and into your lower back.
Choose better summer footwear:
- Look for sandals with arch support and cushioning.
- Avoid walking long distances in flat, unsupportive shoes.
- Consider orthotics if you have foot issues that affect your posture.
Remember: what you wear on your feet can influence how your entire body feels, especially your back.
6. Stretch Often—Especially After Outdoor Fun
Back muscles can tighten after a long day of activity, especially if you’re not used to it. Add in the heat, and you’ve got a recipe for stiffness and soreness. Incorporating gentle stretches into your daily routine can help release tension and maintain mobility.
Try these summer-friendly stretches:
- Child’s Pose: Relieves tension in the lower back.
- Cat-Cow Stretch: Promotes spinal flexibility.
- Hamstring Stretch: Loosens tight leg muscles that pull on the lower back.
- Spinal Twists: Help realign and decompress the spine.
Stretching before and after summer activities can go a long way in preventing back pain.
7. Sleep Smart, Even When It’s Hot
Hot summer nights can interfere with sleep, and poor sleep posture can make back problems worse. When you’re tossing and turning, your spine doesn’t get the rest it needs.
Sleep tips for spinal support during hot nights:
- Use a firm mattress and supportive pillow.
- Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees.
- Keep your bedroom cool to reduce tossing and turning.
Proper sleep supports healing and recovery, helping your back stay pain-free and flexible.
8. Listen to Your Body
Summer is a great time to be active, but it’s important not to overdo it. If your back starts to feel sore, stiff, or tight, don’t ignore the warning signs. Rest, hydrate, stretch, and consider seeing your chiropractor for an adjustment or preventative care.
Ignoring early signs of strain can lead to more serious issues that take longer to heal—especially in extreme temperatures when your body is already under added stress.
Final Thoughts
Houston summers are hot, humid, and full of opportunities for fun—but they can also take a toll on your back if you’re not careful. By staying hydrated, moving mindfully, wearing supportive footwear, and seeking regular chiropractic care, you can enjoy everything summer has to offer without the pain.
Your spine supports you year-round. This summer, return the favor by taking care of it.
Need a chiropractic adjustment or back pain relief in Houston? Schedule your visit at Apex Chiropractic today and keep your back feeling great all season long!