Keep Summer Neck and Back Pain at Bay: A Neurologist’s Guide to Symptom Relief
“I’m looking forward to my vacation, but I’m not looking forward to the neck pain I get from travel…”
“My golf game is improving, but my back? Not so much…”
Whether you’re perfecting your golf swing, traveling abroad, or simply staying active in South Florida this summer, giving your body a little TLC along the way can help combat spinal tension and keep you feeling your best.
Common Summer Triggers of Back and Neck Pain
If you’ve ever noticed neck and back pain symptoms kicking up during the summer, you’re not imagining it. Summer brings with it the perfect conditions for triggering neck and back pain discomfort. Between rising temperatures, increased humidity levels, and added physical activity, the body is literally working overtime to maintain equilibrium.
Typically, when we sweat, the sweat evaporates off our skin, creating a cooling effect. However, as the humidity rises, sweat doesn’t evaporate as efficiently, placing greater pressure on the body to cool down. This warming of the body can cascade into dehydration, loss of electrolytes, and increased strain on the body. When this happens, muscles experience impaired function and fatigue, as well as frequent bouts of muscle cramping.
Under these constraints, everyday summer activities such as travel, gardening, golf, and time at the gym can often lead to muscular strain, joint inflammation, and the exacerbation of spinal conditions.
Some less expected causes of neck and back pain can arise from the simple change in routine that summer brings. Whether it’s changes in sleep position, hotel beds, flights (remember lifting that heavy carry-on into the overhead bin?), or long stints in the car, these changes can put strain on the spinal system.
Tips for Avoiding Neck and Back Pain this Summer
Avoid Inflammation
Did you know that inflammation can put pressure on your nerves, leading to neck and back pain? Everyday factors, such as prolonged sitting, a diet high in sugar or processed foods, dehydration, or overuse from activities like yard work, travel, or exercise, can trigger inflammation. When it occurs, it can affect the nerves, muscles, and joints, resulting in stiffness, reduced mobility, and even numbness or tingling. If you’ve noticed your pain comes and goes or flares up after certain activities, there’s a good chance inflammation is playing a role.
Incorporate Stretching
I like to remind my patients that one of the easiest yet most overlooked ways to avoid symptoms like stiffness, tightness, and pain is to incorporate stretching into their routine.
Without stretching, the muscles in our body progressively tighten and become shorter, which leads to decreased circulation, poor posture, and a higher risk of strain. Simple stretches can do more than reduce pain. One study found that patients with chronic low back pain who followed a daily stretching routine reported a 72% improvement in pain and mobility after just four weeks. And while the benefits start with the spine, they often extend to better sleep, lower stress levels, and improved overall function. I will frequently recommend simple activities, such as yoga, Pilates, or even Tai Chi, as a very simple and basic way to get into a stretching program.
Start with these simple stretches here: Click here to start Neurology Office back stretches
Plan Ahead
Summer vacations and activities offer a much-needed change of pace and a break from routine; however, we all know how easy it can be to forget essential things, such as staying hydrated, keeping up with medication doses, and using supportive equipment when needed.
If you currently live with a condition that worsens in the heat, consider planning summer activities for early hours to avoid the peak heat of the day.
Dehydration from heat, excessive alcohol consumption, or certain foods can affect how the body functions and can even impact how medications are absorbed and their effectiveness. That’s why it’s so important to plan ahead before vacations. Consider using a pill organizer with compartments for each day and set phone reminders that alert you to take your medications. Consider adding electrolytes to your water if you’re planning on being active in the heat.
Be Mindful of Your Movement
The days are busy and exciting, and many times we forget to consider our position, posture, and surroundings. Lifting luggage on a trip, trying a new dance move, or making quick movements, especially if you have a history of neck and back problems, are all opportunities for acute injury and pain.
I advise my patients to listen to their bodies, especially with the added burden of heat and dehydration. If you feel overheated, strained, or stiff, your body is trying to tell you something. Allow your body a few seconds to reset before getting up quickly, and be mindful of your limitations.
If you are stationary for long periods, whether at work or on a long flight, even a gentle change of position every ten to fifteen minutes can make a world of a difference. Using a kitchen timer at your desk is a great way to make sure you move every 15 or 20 minutes, even if it’s only for a few seconds.
Portable Therapies That Work
You’ll never regret going the extra mile to feel comfortable or have supportive devices in your arsenal when you need them. Often, managing symptoms promptly and at the onset is key to preventing prolonged discomfort.
Use Supportive Devices
- Use supportive shoes when walking long distances, traveling, or engaging in other physical activities. I recommend the KYBUN ergonomic shoes as the Rolls-Royce of shoes, but if those are not the right fit or too pricey, Brooks running shoes can be a great second choice. For walking around the house, Oofoos sandals can be a nice choice for summer.
- Bring neck and/or back support with you on vacation if you are currently managing symptoms (neck pillows, lumbar support pillows, etc.).
- Travel with a therapy band so you can do your exercises either on the plane or when you get to your destination.
- Two tennis balls in a sock, which can be used to rest behind your back, can be very effective for acupressure, particularly during long flights or drives.
Use Hot & Cold Therapies
- Cooling fans & cool misters (two devices that I recommend include the JISULife handheld mini fan and the VersionTech mini handheld fan)
- Cooling cloths for the neck
When to Seek Evaluation
Not all back and neck pain is the same. While staying mindful, stretching, and staying hydrated all have proven benefits, sometimes the pain becomes unmanageable, and it may be more than just a strain or soreness.
In these cases, it is best to consult a neurologist or a pain specialist. To get the most out of your visit, consider preparing a “symptom log” to document your pain and provide as much information as possible to aid in diagnosis. As you track your symptoms, pay attention to what else you’re feeling, as this information is also very helpful. If you can be mindful of what activities make the symptoms worse and what makes the symptoms better.
Neurology Office Sample Symptom Log for Neck and Back Pain
- Where does the discomfort start? In the neck, mid-back, or lower back?
- When does the pain appear?
- What seems to trigger it?
- How long does the pain last?
- Do you notice tightness or tension spreading to the shoulders or upper back?
- Are there any sensations of numbness, tingling, or weakness in your arms, hands, or legs?
- Is the pain worse at certain times of day or after specific activities, like sitting, lifting, or sleeping in a particular position?
A Message From Dr. Kandel
“While summertime is the perfect time to relax with family and friends, it is especially important to listen to your body and be mindful of what it is telling you. If your muscles are stiff and tight, pay attention and don’t wait until you have a major flare-up. It is absolutely true that an ounce of prevention is worth a pound of cure. As I tell every patient at every visit, drink your water; it is essential. And think of it as your medicine. Limit your caffeine and alcohol intake, and strive to maintain your healthy lifestyle even when you’re out of your usual routine. Enjoy every moment of every day… But in good health!”
Joseph Kandel, MD
For more summer wellness tips, visit the following Neurology Office resources below:
Embark on a Healthier Journey: A Neurologist’s Tips for Smart Summer Travel
Holiday Travel: Leave Your Back Pain at Home!
Feel free to share this with the people in your life who may benefit from this information! For more insights on neurology, check out our weekly tips on our Neurology Office Facebook page.
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