Summer in London brings longer days, outdoor events, and the irresistible urge to get moving: whether that’s cycling along the South Bank, taking up paddleboarding, or simply spending more time on your feet. But if you live with back pain, the change in routine can quickly go from refreshing to frustrating.
The good news is that staying active is not only possible with back pain: for most people, it is actively encouraged. Movement helps maintain the strength, flexibility and circulation that support a healthy spine. The key is knowing how to move smart.
At our chiropractic clinic in Central London, we support patients every day who want to enjoy summer without being sidelined by discomfort. Here is what we recommend.
1. Start With Low-Impact Activities
High-impact exercise: running on hard pavements, heavy gym sessions, or intense HIIT classes: can place significant load on an already sensitised spine. This summer, consider building your routine around low-impact alternatives first:
- Swimming is one of the most spine-friendly forms of exercise. The buoyancy of water reduces compressive forces on the discs and joints while allowing a full-body workout.
- Walking on softer surfaces such as parks or towpaths is far gentler on the back than pavement pounding.
- Cycling (flat routes or a stationary bike) keeps you cardiovascular fit without the impact of running.
- Yoga and Pilates build the core stability that supports your spine: ask your chiropractor in London which styles and poses are appropriate for your specific presentation.
Listen to Your Body, Not Just Your Goals
There is a difference between productive discomfort: the mild ache of muscles working: and pain that signals a problem. If an activity produces sharp, shooting, or worsening pain, stop and seek advice. Pushing through significant pain rarely helps and can prolong recovery.
2. Warm Up and Cool Down: Every Time
Skipping a warm-up is one of the most common reasons people aggravate existing back problems during summer activity. Muscles and connective tissue that are cold and stiff are far more vulnerable to strain.
Spend five to ten minutes before any activity gently mobilising the spine: cat-cow stretches, hip circles, and gentle pelvic tilts are a good starting point. After exercise, take equal time to cool down and stretch, focusing on the hamstrings, hip flexors, and lower back, which commonly tighten and pull on the lumbar spine.
The Hip Flexor Problem
Prolonged sitting: at a desk, during a commute, or on a long flight: shortens the hip flexors, which in turn increases the arch in the lower back and loads the lumbar joints. Summer often brings more sitting, ironically, with barbecues, festivals, and long journeys. Regular stretching of the hip flexors can make a meaningful difference to how your back feels day to day.
3. Mind Your Posture in Summer Scenarios
Summer introduces postural traps that do not exist in the same way during the rest of the year.
Garden work involves prolonged bending and twisting: two movements that place significant stress on the lumbar discs. Use a kneeling pad, alternate sides when digging, and take regular breaks.
Festival seating and outdoor events often mean hours on camping chairs or on the ground, which offers minimal lumbar support. Bring a small cushion or rolled towel to support the natural curve of your lower back.
Travel is a major culprit. Whether you are driving to the coast or flying abroad, plan regular stops to stand and move, and avoid loading heavy luggage overhead without first engaging your core.
4. Stay Hydrated: Your Discs Depend on It
The intervertebral discs: the shock absorbers between your vertebrae: are largely made of water. They lose fluid throughout the day and rehydrate overnight, but chronic dehydration reduces their ability to absorb load effectively. During hot summer months, when fluid loss is higher, maintaining hydration is not just general health advice; it is directly relevant to spinal health.
5. Consider a Chiropractic Review Before the Season Gets Busy
If you have noticed recurring back pain or stiffness, summer is a sensible time to seek a professional assessment rather than waiting for a flare-up to force your hand. A registered chiropractor in London can evaluate the underlying causes of your discomfort, identify movement patterns that may be contributing to the problem, and provide personalised, evidence-based advice.
Chiropractic care in the UK is regulated by the General Chiropractic Council (GCC). Registered chiropractors are trained to assess, diagnose, and manage musculoskeletal conditions, and to refer on when appropriate.
Frequently Asked Questions
Is it safe to exercise with back pain?
For most people, yes: gentle, appropriate movement is beneficial and is generally recommended over bed rest for non-specific low back pain. However, the type and intensity of activity should be guided by the nature of your condition. If you are unsure, a consultation with a chiropractor or your GP will help you understand what is suitable for you.
Can a chiropractor in London help with summer-related back pain?
Yes. Whether your back pain has been triggered by increased activity, a long journey, or poor posture at an outdoor event, a chiropractor can assess your spine and soft tissues, discuss the likely causes, and recommend an appropriate management plan. Every patient is assessed individually.
How many chiropractic sessions will I need?
This varies depending on your condition, how long you have had it, your general health, and how you respond to care. Your chiropractor will give you a realistic, honest indication following your initial assessment. There is no obligation to commit to a set number of sessions upfront.
Do I need a GP referral to see a chiropractor?
No. You can book directly with a registered chiropractor in London without a referral. Chiropractors are primary contact practitioners, meaning they are trained to assess patients and identify when onward referral to another healthcare professional is necessary.
The information in this article is intended for general educational purposes only and does not constitute medical advice. If you are experiencing back pain, please consult a qualified healthcare professional for an assessment tailored to your individual circumstances.