There’s so much to do when summertime hits, from family vacations to sports activities to gardening and yard work. But too often we start the summer with enthusiasm only to be sidetracked by crippling back pain. Read just some of the helpful tips, below, so you can enjoy a summer free of back pain!

Avoid Too Much, Too Fast

When the sun comes out to stay, you may find that extra motivation to set fitness goals for yourself. Rather than starting out by walking five miles a day, begin with short jaunts and increase your mileage over several weeks. This gradual approach will also help you avoid sore muscle pain and back pain symptoms from overdoing activity.

Resist Being a ‘Weekend Warrior’

Another common lifestyle habit that can be a back pain cause is rushing headlong into the weekend after spending the previous five days glued to an office chair. Rather than risking back pain from a wild weekend with no pre-conditioning, work on getting in 30 minutes of moderate exercise or more every day so you’re stronger and better conditioned when it’s time to hit the tennis court or set out on a long hike on the weekend.

Grow Into Gardening

Two of the most common back pain causes in the summer are gardening and lawn work. Raking, pulling, twisting, and lifting heavy bags can all lead to back pain symptoms. The answer? Pace yourself. Your flower or vegetable garden doesn’t need to be planted in one day. Take breaks and, to avoid pain, try not to bend at the waist. Also, pay attention to good posture and stretch to avoid back pain. 

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This article was originally posted on everydayhealth.com