As the warmer months roll in, many of us get more active – gardening, DIY projects, travel, outdoor sports or
just more time on our feet. But with increased movement comes a sharp rise in one very common issue: back
pain.
Whether it’s caused by lifting incorrectly, twisting suddenly or simply doing more than usual, back pain can
stop your summer plans in their tracks. Let’s take a look at why it happens, what you can do about it and
when it’s time to get professional help.
Common Causes of Back Pain in Active Months
- Improper Lifting
Lifting with your back instead of your legs puts huge strain on the lower spine. This is one of the most
common triggers for back pain, especially during home improvement tasks or moving heavy garden
equipment. - Overexertion
Been less active all winter? Jumping into strenuous physical tasks without building up strength can shock
your back muscles and ligaments, leading to fatigue, strain or even injury. - Poor Posture or Twisting Movements
From lifting awkward loads to long hours sitting while travelling or working at a poor workstation, posture
plays a huge role in back health. Twisting while lifting or bending is another common culprit. - Muscle Strains and Disc Irritation
Muscular injuries are the most common cause of back pain, but more severe cases (like a herniated disc) can
occur from lifting too heavy or bending the wrong way. These can lead to pain that radiates into the legs,
known as sciatica.
Symptoms You Might Notice
Back pain symptoms vary, but some of the most common include:
- Dull ache or sharp pain in the lower or upper back
- Discomfort when sitting or standing for long periods
- Pain when bending, twisting or lifting
- Muscle spasms or stiffness
- Reduced mobility
These symptoms can begin suddenly or build gradually. Either way, don’t ignore them – early attention can
make all the difference.
Self-Help Tips for Managing Back Pain
If you’re already feeling the strain, there are steps you can take right now to ease symptoms and support
healing:
��️ Lift Smarter, Not Harder
- Bend your knees, not your back
- Keep the load close to your body
- Avoid twisting while lifting
��️ Stay Active (Gently!) - Gentle walking or stretching helps maintain movement
- Avoid complete rest for more than a day or two
❄️ Heat or Cold - Use cold packs within 48 hours of injury to reduce inflammation
- Try heat for ongoing stiffness or tightness
✨ Posture Checks - Keep your spine neutral while sitting or standing
- Adjust your workstation if needed
- Use a lumbar cushion for added support
��️ Strengthen Your Core - Add in basic core and glute strengthening exercises once your pain eases
- Focus on building back resilience over time
When to Seek Help from a Physiotherapist
If your pain:
- Lasts more than a week
- Affects your sleep, work, or day-to-day movement
- Keeps returning every time you become more active
… it’s time to get it checked by a professional.
At Indergaard Physiotherapy, we specialise in:
- Thorough assessment and diagnosis of back issues
- Tailored treatments including hands-on therapy, dry needling, laser therapy and Shockwave (for
chronic or stubborn pain) - Personalised exercise plans to rebuild strength, posture and control
- Education on proper lifting, movement habits and long-term prevention
Don’t Let Back Pain Stop You This Summer
You don’t need to wait weeks for a referral or push through the pain. We’re here to help you move well, lift
better, and enjoy the summer without discomfort.
�� Call us today on 0113-286-0333 or visit our website to book your assessment. No waiting lists, just expert
care and fast solutions.