As the warmth of summer arrives in New York, many of us feel that familiar pull to get outside—to walk a little farther, garden a little longer, or travel with more ease. But if you’ve been living with back discomfort or stiffness, you might find yourself hesitating instead of embracing the season.
Whether it’s the result of long winters indoors, more time seated at work, or simply an ongoing sense of tension in your spine, back discomfort can make summer feel more limiting than freeing. The good news? You don’t have to let that discomfort hold you back.
In this blog, we’ll explore gentle, natural tips to help you support your back this summer—so you can feel more confident, more mobile, and more at ease as you enjoy everything the season has to offer.
Understanding Why Summer Activity Can Challenge the Back
Summer often brings a surge in movement: longer walks, weekend getaways, road trips, outdoor chores, and spontaneous activities. While these things are wonderful, they can catch your body off guard if your spine and muscles aren’t prepared for the increased load.
Back discomfort during summer can stem from:
- Sudden increases in walking or standing time
- Long car rides or airplane travel
- Wearing unsupportive shoes, like sandals or flip-flops
- Sleeping in unfamiliar beds while traveling
- Dehydration, which affects muscles and fascia
- A lack of gentle movement during the colder months
By recognizing these triggers, we can make proactive, supportive changes that help you ease into the season feeling strong and capable.
Tip #1: Ease Into Activity with Gentle Progression
It can be tempting to dive into summer at full speed, especially after a more sedentary winter. But your body benefits most from a gradual approach.
If you haven’t been walking regularly, start by adding short walks around your block or in a nearby park. Increase the distance slowly over a few weeks. This helps your muscles, joints, and connective tissue adjust without strain.
Pace matters more than perfection. Think of your body like a garden—nurtured over time, not rushed to bloom overnight.
Tip #2: Supportive Shoes Make a Big Difference
In summer, it’s common to wear lighter, more open shoes. But sandals and flip-flops often lack the support your back and hips need.
When walking long distances or spending time outdoors, choose shoes with proper arch support and cushioning. Look for sandals with structured footbeds or consider supportive inserts. Your feet are the foundation of your spine, and what they stand on affects everything above.
When you’re walking more in the city—whether downtown or through a park—your back will thank you for shoes that keep you grounded.
Tip #3: Stay Hydrated to Support Your Tissues
Many people don’t realize that hydration affects more than energy and skin—it directly impacts your fascia and muscle tissue.
Your fascia (the body’s connective tissue web) needs hydration to stay pliable and responsive. When you’re dehydrated, tissues can stiffen, and mobility may feel more restricted.
As summer heat rises, aim to sip water throughout the day, especially if you’re outside walking, gardening, or traveling. Add a pinch of sea salt or electrolytes if you’re sweating more than usual.
Tip #4: Don’t Skip Gentle Stretching
Gentle movement is one of the most important things you can do to support your back. It doesn’t have to be a full workout—just a few minutes a day can make a world of difference.
Here are a few supportive stretches you can try:
1. Standing Forward Fold
With soft knees, slowly fold forward from your hips. Let your arms dangle. This decompresses the spine and stretches the lower back.
2. Cat-Cow Stretch (on hands and knees)
Alternate arching and rounding your spine with your breath. This movement keeps your spine fluid and gently warms up the joints.
3. Seated Twist
Sit tall in a chair. Gently twist your upper body to one side, then the other. This opens up the middle back and encourages better posture.
Add these into your morning or evening routine to keep your back feeling mobile and supported.
Tip #5: Use Travel-Friendly Tools
If you plan to travel this summer—whether by plane, train, or car—having a few supportive tools with you can make a big difference.
Consider packing:
- A lumbar support cushion for long drives or flights
- A small massage ball to roll under your feet or back
- A neck pillow to maintain proper alignment when resting
Simple tools, when used consistently, can prevent stiffness from setting in and help you feel more at ease wherever summer takes you.
Tip #6: Practice Postural Awareness While Walking
Walking is one of the best forms of movement for your back—but only when done mindfully.
In New York, we often walk more than we realize—from subway stairs to sidewalk strolls. Without proper posture, though, walking can sometimes aggravate existing discomfort.
Tips for mindful walking:
- Keep your head tall and shoulders relaxed
- Engage your core gently as you walk
- Let your arms swing naturally
- Avoid leaning forward or looking down at your phone
With just a little awareness, your walks can become restorative rather than fatiguing.
Tip #7: Balance Activity with Recovery
With longer daylight hours, we tend to stay active much later into the evening. That’s wonderful for the soul, but your body still needs downtime.
After an active day, take a few minutes to lie on your back with your knees bent and feet flat. Place a pillow under your knees or rest your legs on a chair. Breathe deeply. This posture resets the spine and helps your body recover from standing, walking, or carrying bags.
You can also soak in an Epsom salt bath or use a warm compress to ease any residual tension.
Bonus: Consider Myofascial Release as Part of Your Summer Routine
If you’re experiencing lingering stiffness, myofascial release therapy can help. This gentle, hands-on technique works with the body’s connective tissue to reduce tension, increase circulation, and restore natural movement.
Many of our clients find that adding a few sessions at the beginning of the summer helps them feel more open, aligned, and able to enjoy their favorite seasonal activities.
Myofascial release is also incredibly helpful before and after travel, helping your body reset and re-balance after long periods of sitting or standing.
You Deserve to Enjoy Summer—Comfortably
Summer is a season of movement, lightness, and freedom. Your back shouldn’t hold you back from enjoying those things. With the right support, small changes, and a little guidance, it is absolutely possible to move through the season with more comfort and less hesitation.
The tips above aren’t about perfection. They’re about inviting more awareness, kindness, and care into how you move and live—so you can enjoy this season fully, starting today.
Ready to Feel Better This Summer?
If you’ve been dealing with back discomfort and want a supportive, natural path forward, we’d love to help. At Southwest Myofascial Release, we offer free discovery visits to help you explore your goals and learn how our approach can help you feel stronger, more mobile, and more confident in your body.
Whether you want to walk with ease, travel without tension, or simply feel more present in your summer adventures, we’re here to support you.
✨ Book your free discovery visit today and take the first gentle step toward feeling better this summer.