For many people, summer brings sunshine, beach trips, long walks, and more time outdoors. But if you’re one of the millions dealing with back pain, the warmer months can be a double-edged sword.
The heat can help—or hurt—depending on how your body responds to it and how you manage your daily routine.
Let’s dive into the connection between summer heat and back pain, why some people feel better while others feel worse, and how to stay active and pain-free throughout the season.
The Surprising Link Between Weather and Pain
You’ve probably heard people say, “I can feel the weather in my bones.” It’s not just a myth.
While scientific research is still catching up, many people with chronic pain—including back pain—report their symptoms get worse (or better) depending on the weather.
In summer, it’s not just the temperature that matters. It’s also humidity, barometric pressure, and air quality—all of which can play a role in how your body feels.
How Summer Heat Can Worsen Back Pain
For some people, the warmer months actually increase back pain. Here’s why:
1. Dehydration Impacts Your Spine
The discs in your spine are like little water balloons. They need hydration to stay supple and absorb shock. In summer, you lose more water through sweat. Without enough fluids, your spinal discs may become more brittle, leading to increased pain, stiffness, or risk of injury.
Tip: Always carry a water bottle and sip consistently—don’t wait until you’re thirsty.
2. Muscle Fatigue from Overexertion
You’re likely more active in summer—gardening, hiking, traveling, or helping with yard work. While movement is great for your back, overdoing it in the heat can cause your muscles to tire faster, leading to poor posture or strained movements.
Tip: Plan outdoor activities for cooler parts of the day and take frequent breaks.
3. Inflammation Can Be Heightened
Some individuals report that hot, humid weather worsens inflammation in joints and soft tissues. If you already deal with conditions like sciatica, herniated discs, or muscle tension, that added inflammation can increase your discomfort.
Tip: Use cooling techniques like cool showers or cold compresses after activity to reduce inflammation.
4. Poor Sleep Due to Heat = More Pain
Hot nights can lead to tossing, turning, and shallow sleep. Poor sleep doesn’t just affect your mood—it also increases pain sensitivity. A restless night can worsen your perception of pain the next day, especially in the back.
Tip: Keep your bedroom cool and well-ventilated. Lightweight bedding and moisture-wicking sheets help too.
How Summer Heat Can Help Back Pain
Not all effects of summer are bad news. In fact, many people say their back pain improves during the warmer months—and here’s why:
1. Warmth Relaxes Muscles
Just like a heating pad, the natural warmth of summer can help reduce muscle stiffness and increase blood flow. Your muscles and connective tissue become more pliable in warmer temperatures, reducing the likelihood of injury or spasms.
Tip: Take advantage of this by doing gentle stretching or mobility work in the morning sun.
2. More Movement = Better Mobility
With longer days and better weather, people tend to walk more, stay more active, and sit less. Movement is one of the best ways to keep your spine healthy and reduce back pain.
Tip: Even a 20-minute walk after dinner can help keep your back limber and your joints mobile.
3. Sunshine Boosts Vitamin D
Vitamin D helps support bone health, muscle function, and inflammation control. In summer, your skin absorbs more sunlight—often leading to better vitamin D levels, which may ease chronic pain symptoms.
Tip: Aim for 10–15 minutes of sun exposure a day without sunscreen (before 10 a.m. or after 4 p.m. for safety).
Everyday Summer Habits That Help Relieve Back Pain
Now that we’ve covered how heat can affect your back pain, here’s what you can do to stay ahead of it.
1. Stay Hydrated
Keep your spine and tissues happy with consistent hydration. Carry a reusable water bottle and aim for at least 8–10 cups of water daily—more if you’re active or sweating.
2. Keep Moving—but Mindfully
Don’t sit for hours in a lawn chair or on the beach. Stand up and move every 30–60 minutes. And avoid jumping into vigorous activity without warming up.
3. Watch Your Posture Outdoors
Gardening, golfing, and even standing around at BBQs can lead to poor posture. Keep your core gently engaged and avoid arching your back too much while standing or lifting.
4. Cool Down After Activity
A cool shower or quick stretch session after outdoor exercise helps lower inflammation and prevent soreness. Your body works harder in the heat—help it recover properly.
5. Seek Supportive Footwear
Summer shoes like flip flops or sandals can be terrible for your back if they lack support. Consider orthotic flip flops or supportive inserts to protect your spine from the ground up.
Don’t Ignore Persistent Back Pain—Even in Summer
Pain is your body’s way of asking for help. If your back pain sticks around for more than a few days, or gets worse with activity, it’s time to talk to a professional.
Ignoring the issue or “waiting until fall” could lead to further problems—especially if inflammation, compensation, or chronic tension starts to take over.
At Balance Within Physical Therapy, we help people address the real causes of back pain—not just the symptoms. Our personalized sessions often include:
- Myofascial Release Therapy (MFR) to reduce deep tissue restrictions
- Postural and movement assessments to uncover hidden strain patterns
- Custom care plans that match your lifestyle and healing goals
Why Now Is the Perfect Time to Get Help
We know how important it is to make the most of summer—whether that’s gardening, hiking, traveling, or simply walking the dog in the sunshine.
This is why we’re currently offering:
👉 $100 OFF your first session for new patients (valid through June 30)
👉 A giveaway for a FREE pair of Custom Orthotic Flip Flops to support you from the ground up!
These offers are designed to help you move more freely, with less pain—and to enjoy everything summer has to offer.
Final Thoughts: Your Summer Doesn’t Have to Be Clouded by Pain
Back pain might feel like an inevitable part of getting older, but it’s not. The summer heat brings unique challenges, but it also brings opportunities—to move more, to feel better, and to reset your body.
You don’t have to “wait until fall” to address what’s holding you back.
This summer, choose to invest in your health and enjoy your favorite activities with confidence and comfort.
Your next step?
Book your first session or enter the flip flop giveaway using the links below.
Because you deserve to feel your best—all season long.
Ready to feel better?
Click here to book your discounted session
Click here to enter the flip flop giveaway
Or just give us a call at (262) 264-8701 for any further enquiries!
Follow Along for More Healing Tips
We’re always sharing MFR exercises, behind-the-scenes videos, and wellness tips on our social channels. Follow us for content that will support your journey all year long: