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Easy Core Exercises for Pain-Free Travel and Outdoor Fun Summer is here!
Time for road trips, beach days, and backyard projects. But before you start lifting heavy luggage or moving patio furniture, let's talk about keeping your back happy and healthy. Your back works hard during summer activities. Long car rides, heavy suitcases, and yard work can all stress your spine. The good news? A strong core is your best defense against back pain. Why Your Core Matters More Than You Think Think of your core like a natural back brace. These muscles wrap around your middle and support your spine all day long. When your core is weak, your back muscles have to work overtime. That's when pain strikes. Your core includes more than just abs. It's actually four main muscle groups: ● Deep abdominal muscles ● Back muscles along your spine ● Pelvic floor muscles ● Diaphragm (your breathing muscle) Simple Core Exercises You Can Do Anywhere The Dead Bug Lie on your back with knees bent at 90 degrees. Slowly lower one arm overhead while extending the opposite leg. Return to start. Do 10 reps each side. ● Why it works: Teaches your core to stay stable while your arms and legs move. Modified Plank Start on your knees and forearms. Keep your body straight from knees to head. Hold for 15-30 seconds. ● Why it works: Builds strength in all your core muscles at once. Bird Dog Start on hands and knees. Lift opposite arm and leg at the same time. Hold for 5 seconds. Do 8 reps each side. ● Why it works: Improves balance and teaches your back and core to work together. Smart Lifting for Summer Activities Whether you're loading the car or moving a grill, proper lifting saves your back. The Safe Lifting Checklist: ● Get close to what you're lifting ● Bend your knees, not your back ● Keep the object close to your body ● Lift with your legs ● Don't twist while holding something heavy Pack Smart for Travel: ● Use a suitcase with wheels ● Pack heavy items in smaller bags ● Take breaks during long drives to stretch Beat Travel Back Pain Long car rides are tough on your back. Here's how to arrive feeling good: Before You Drive: ● Adjust your seat so your knees are slightly higher than your hips ● Place a small pillow behind your lower back ● Make sure you can reach the pedals without stretching During the Trip: ● Stop every hour to walk and stretch ● Do simple stretches at rest stops ● Stay hydrated (dehydration makes muscles tight) Quick Stretches for Busy Days 1. Cat-Cow Stretch - On hands and knees, arch your back up like a cat, then let it sag down. Do 10 slow movements. 2. Knee-to-Chest - Lying down, pull one knee toward your chest. Hold for 20 seconds each leg. 3. Child's Pose - Sit back on your heels with arms reaching forward. Hold for 30 seconds. When to See a Physical Therapist Most back pain gets better with simple exercises and smart habits. But see a PT if you have: ● Pain that lasts more than a few days ● Pain that shoots down your leg ● Numbness or tingling ● Pain after a fall or injury Your Summer Back Health Action Plan 1. Start small: Do 5 minutes of core exercises three times a week 2. Practice good lifting: Use your legs, not your back 3. Move often: Don't sit in one position too long 4. Listen to your body: Rest when you need to Remember, preventing back pain is much easier than treating it. A few minutes of daily core work can save you weeks of discomfort later. This summer, make your back health a priority. Your future self will thank you when you're still enjoying activities pain-free!
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Physical therapists don't just work in the clinic. Some play a key role in ergonomics - the science of designing or arranging workspaces, tools, and tasks to fit the person using them. The goal is to reduce strain, discomfort, and injury while improving comfort and efficiency. For jobs like manufacturing, healthcare, or retail, PTs assess tasks like lifting, standing for long periods, or repetitive motions, then recommend adjustments to reduce strain and injury risk. This may include proper body mechanics training, workstation modifications, or tools to minimize physical stress. PTs also design strengthening and flexibility programs tailored to the demands of the job, helping workers stay pain-free and productive. One of the most common tasks at work that causes pain? Working at a desk all day - whether at home or in the office. Poor posture, repetitive movements, and an improperly set-up workstation can lead to aches, pains, and even long-term injuries. The good news? Physical therapists (PTs) can help you prevent discomfort and create a workspace that supports your body. The Problem: Poor Posture and Workplace Strain Sitting for long hours, slouching, or reaching awkwardly for your keyboard or mouse can cause:
If you work at a desk all day, here are some tips you can try to prevent or reduce aches and pains: Move Regularly Prolonged sitting can result in poor circulation to joints and muscles, create an imbalance in strength and flexibility, and lead to muscle strain. Frequent, short breaks can go a long way towards preventing these issues.
Set Up Your Workspace to Minimize Strain Setting up your office for your body and the work you do will help you maintain a good posture and keep you more comfortable. Here are some guidelines:
When to See a Physical Therapist If you’re dealing with persistent pain or want to prevent future issues, our PTs can help. They’ll assess your posture, workstation, and movement patterns to create a plan tailored to your needs. Ready to Feel Better at Work? Contact us today for an evaluation and start working - and living - without pain! References: Research:
 Sitting Is The New Smoking: 4 Simple Steps For Sitting Longer With Less Pain
One of the most frequent activities that our patients engage in is prolonged sitting. Whether it's sitting through long conference calls, school activities, or even watching evening TV, we as a society, sit for far too long. Believe it or not, sitting is one of the most stressful things you can do to your neck and lower back. Improper sitting and poor posture can increase your risk for developing or exacerbating lower back pain which can lead to neck and shoulder pain as well. Over the years I’ve developed a sequence of things to remember in order to maintain good posture while sitting. Step 1: Make a lumbar roll. Take a bath towel and fold it lengthwise in half. Take that and roll it from one end to the other until you have a log shape. Secure the ends with a rubber band to keep it from unraveling. Step 2: When you sit in your chair, make sure you get your bottom all the way back into the crack of the chair. If you have any space between your bottom and the back of the chair, you are almost sure to slump. Step 3: While keeping your bottom in the crack of the chair, lean forward and take the lumbar roll and place it across your lower back, in the small of your back, around where your belt would be. Step 4: Do your best to maintain an upright posture with your tummy muscles tight. As I always tell my patients, “Suck in your tummy muscles, without holding your breath”. You may notice that your neck and shoulders feel more relaxed when your lower back is in a good position. I can’t tell you how many times people have come back to the office with reports of reduced neck and shoulder pain once they fix how they are sitting. Keep in mind that the type of chair you’re sitting in makes a huge difference as well. Try to avoid oversized, plush furniture and try to sit on firmer surfaces. If you are shorter in stature, you may need to put a pillow behind your back if you’re unable to get your bottom to the back of the chair without your feet coming off the floor. If that’s you, put the pillow behind you first, then place the lumbar roll between the pillow and the small of your back. Keep in mind that the lumbar roll can be used anytime you sit, including while you’re driving. It can come in particularly handy for those long road trips. Remember, with this technique as with anything, consistency is key. I hope these steps help! As always, if you have any difficulty sitting or are struggling with low back pain, call our office for a consultation. We’d be happy to help! Author Jim Storhok, PT, DPT |
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