Ready for Spring? How to Prepare Your Body and Avoid Back Pain

As the weather warms up, the air starts to feel like freedom from the cool temperatures and sedentary aspects of winter that have you itching to move. As excited as you may be to get outside and get active, it’s also a time for caution. 

Your body has another year of mileage on it since last spring, so it may not move as it did in the past. You can prepare your body and avoid back pain by easing into the longer days and warmer weather. 

At Metro Anesthesia & Pain Management in West Des Moines and Des Moines, Iowa, we want to help you through this transition without interruption, whether you’re eager to plant a garden or resume your favorite sport. 

Why is spring a vulnerable time for your back? 

Perhaps the primary cause of spring back injuries is the sudden shift from quiet indoor living in the short daylight of winter to the active, on-the-go nature of life when the weather warms. 

Soft tissue in your body, primarily ligaments, muscles, and tendons, may have contracted from lack of use, with less flexibility than you expect. 

Your posture and techniques may be off, whether for a sport or for the lifting and bending of yardwork. These imbalances can put added strain on your spine, particularly the lower back. Muscle tone, a key support player against back pain, may also take a hit over the winter.

Any one of these contributors can be the reason you’re hurting, or aspects of all of them could be at play. You need an action plan to get back into game or garden shape. 

How to prepare your body and avoid back pain

An effective plan targets three aspects of movement: agility, flexibility, and strength. In addition, your aerobic conditioning always requires attention. Consider these strategies as you prepare your body for spring. 

Increased activity

If you’re not already enjoying 30 minutes of low-impact aerobic activity, five days a week, consider biking, walking, or swimming as soon as weather (or pool access) permits. That stimulates blood flow and promotes healthy posture.

This level of activity is generally considered the baseline for overall health, no gym membership required. 

Stretching

Activities such as muscle stretches and yoga address agility and flexibility. Exercises and positions that engage your core muscles are always good for your back, since your core can take considerable strain off your back as it becomes more developed. 

Aim for three or more stretching sessions per week. 

Posture resets

If you stand in place for long hours at work, schedule posture resets into your day, starting now. Set a timer and sit or stand up straight every 20 minutes and walk around for a minute or two every hour. 

Bending, lifting, and carrying review

Yard work, in particular, can add lifting tasks you may not have done since last spring. Review and practice proper lifting and bending techniques, avoiding curving your spine forward. Grasp, straighten your spine, and lift. You’ll notice greater endurance and avoid back pain. 

Reviewing technique also applies to sports. Work with a golf pro to fine-tune your swing or work with a trainer to ensure your racket form is solid for pickleball or tennis. 

Aches and pains may still occur. When they do, contact Metro Anesthesia & Pain Management at our nearest location, online or by phone, to book a visit with our back pain experts. 

Have an active and pain-free spring!