The arrival of summer often goes hand in hand with a return to movement, outdoor activities, and recreational sports. Paddleboarding, cycling, golf, pickleball, or long hikes quickly become must-haves of the season. However, after several more sedentary months during the winter, the body isn’t always ready to take up these activities intensely.
Every summer, many people seek treatment for back, neck, shoulder, or knee pain caused by resuming physical activities too quickly. Fortunately, a few simple adjustments can greatly reduce the risk of summer injuries.
Back pain, tension, and summer injuries: why are they so common?
During the winter and spring, many people move less or use their bodies differently. When summer arrives, it’s common to want to quickly get back to outdoor leisure activities, sometimes without adequate physical preparation. This too-rapid return can lead to back pain, lower back pain, neck stiffness, or even shoulder pain after just a few activities.
The most common causes of summer aches and pains include:
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Lack of warm-up;
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Poor posture;
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Repetitive movements;
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Sudden increase in physical activity;
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Muscle weakness;
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Reduced joint mobility.
Lower back pain, neck tension, and shoulder inflammation are among the most common issues seen during this period. Many people also describe a sensation of a “locked” back, neck tension, or muscle throbbing after too intense a return to activity.
The paddleboard: excellent for the body, but demanding on balance
Paddleboarding is gaining enormous popularity in Quebec. While it’s a beneficial activity for the stabilizing muscles and core, it places heavy demands on balance, the abdominals, and the back muscles. When practiced without preparation, it can cause back pain, lower back pain, shoulder tension, or even neck stiffness after just a single outing.
Common mistakes:
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Excessively arching the lower back
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Keeping the shoulders too tense
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Using only the arms to paddle
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Standing for too long without a break
To prevent pain:
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Engage the abdominal muscles
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Bend the knees slightly
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Alternate sides while paddling
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Do stretches after the activity
People who already have lower back or neck pain may benefit from a chiropractic assessment before regularly resuming this activity. Better mobility and a more stable posture can help prevent back throbbing and discomfort after paddleboarding.
Cycling: watch out for the neck, wrists, and lower back
Cycling is excellent for cardiovascular health, but poor posture can quickly lead to back pain, lower back pain, muscle tension, or discomfort in the neck and wrists.
Many cyclists develop:
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Neck pain or stiffness
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Numbness in the hands;
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Tension between the shoulder blades;
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Lower back pain or throbbing in the lower back
These symptoms often stem from:
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A poorly adjusted handlebar
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An inadequate saddle
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Too hunched a posture
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Lack of mobility in the pelvis
It’s not just chiropractic adjustments that are beneficial — a proper bike fit can also make an enormous difference. It’s also important to vary your positions, take breaks during long rides, and stay attentive to the first signs of back pain or discomfort after cycling.
Golf: a repetitive movement that’s often underestimated
Golf may seem like a gentle sport, but the rotational movement of the trunk puts significant pressure on the spine, hips, and shoulders. Without adequate preparation, it can cause back pain, lower back pain, neck stiffness, or wrist discomfort after just a few swings.
Common injuries among golfers include:
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Lower back pain
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Shoulder tension
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Neck stiffness
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Wrist or elbow discomfort.
A repetitive swing performed with limited mobility considerably increases the risk of joint and muscle irritation. In some people, this can also lead to significant back pain after golfing or persistent muscle tension after a round.
Before a round of golf, it is recommended to:
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Perform a dynamic warm-up
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Work on hip mobility
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Stretch the shoulders and chest
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Avoid sudden movements at the start
Pickleball: the summer sport that’s exploding… and so are the injuries
Pickleball is experiencing explosive growth. Accessible, dynamic, and fun, it attracts many people who sometimes haven’t played a sport in a long time. This sudden return to activity, however, can increase the risk of sports injury or muscle pain after just a few games.
Rapid changes of direction, repetitive movements, and quick reflexes can cause:
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Knee pain
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Achilles tendon tension
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Shoulder pain
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Sprains
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Lower back pain
Injuries often occur when the muscles aren’t sufficiently prepared, recovery is insufficient, or the intensity of physical activity increases too quickly.
To reduce the risk of injury and play safely, it is recommended to start gradually, wear appropriate footwear, incorporate mobility exercises, and maintain good hydration.
Pickleball is a great way to stay active, but it’s important to ease into it gradually and listen to your body. By adopting good habits, it’s possible to prevent injuries and fully enjoy the game.
The importance of mobility and recovery
Many people focus solely on the physical activity itself, but forget two essential elements: mobility and recovery.
Reduced mobility in the hips, shoulders, and spine can alter movement patterns and create muscular compensations.
In addition, summer heat can sometimes increase muscle fatigue and the risk of dehydration, which can contribute to tension and cramps.
A few simple habits can help:
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Stay well hydrated
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Get enough sleep
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Incorporate stretching
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Avoid sudden increases in intensity
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Listen to your body’s signals
When should you see a chiropractor?
Persistent pain is never normal, even after physical activity. When muscle tension or back pain returns regularly or limits your activities, a professional assessment can help identify the cause of the problem.
Chiropractic care can, in particular, help to:
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Improve joint mobility
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Reduce certain muscle tensions
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Optimize posture
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Promote better recovery
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Support the return to physical activities
It is also recommended to consult preventively in order to maintain comfort throughout the summer season and continue your activities without interruption.
Make the most of your summer!
The goal isn’t to avoid summer activities — quite the opposite. Staying active remains essential for physical and mental health. However, properly preparing your body can make all the difference between an active summer and a summer limited by pain.
Whether you’re paddleboarding on the river, cycling with family, playing a few rounds of golf, or pickleball with friends, adopting good preventive habits allows you to make the most of the season.
Your body is with you all summer long: taking care of your mobility and posture can help you stay active longer and more comfortably.