At Carolinas Chiropractic and Spinal Rehab, we’re dedicated to promoting health and wellness all year long, but with summer knocking on the door, we thought now would be a great time to pass along some tips to keep your spine in shape during summer vacation.

Whether you’re planning on hitting Myrtle Beach or the Outer Banks, taking a trip to the mountains in Western North Carolina, or enjoying a “stay-cation” to catch up on some gardening, below are some easy ways you can keep your spine healthy as the warmer weather rolls in:

Stay Hydrated, Stay Aligned

While it’s common knowledge that hydration is vital during high summer heat, did you know that proper hydration also supports spinal health? Dehydration can lead to reduced elasticity in spinal discs, increasing the risk of disc herniation and back pain.

Make it a priority to drink plenty of water throughout the day, especially if you’re engaging in outdoor activities or traveling. Your spine will thank you for it!

Mindful Movement for Mobility

While outdoor fun is great for staying active, it’s essential to practice mindful movement to protect your spine. Pay attention to your posture, engage your core muscles, and avoid sudden, jerky movements that could strain your back.

Incorporating gentle stretching and mobility exercises into your routine can also help maintain flexibility and prevent stiffness. Our chiropractors will be happy to provide you with a personalized plan for stretching and movement based on your unique needs. We offer each patient personalized strategies and exercise recommendations based on condition.

Choose Supportive Summer Footwear

Summer often involves a lot of walking as people get outdoors more often. Choosing supportive footwear is crucial for maintaining proper spinal alignment and preventing foot, knee, and back pain. Your musculoskeletal system is an interconnected network, and problems in the feet and ankles can eventually translate into back and neck pain.

Look for shoes with adequate arch support, cushioning, and stability, especially if you’ll be walking on uneven terrain. Don’t sacrifice comfort for style – No one will be able to see your new footwear if you can’t get out of bed due to back pain. If you have questions about choosing the right footwear, our chiropractic physicians can offer guidance to help you find the perfect fit.

Keep Up With Chiropractic Maintenance Care

Although the warmer months are usually filled with things to do, we encourage you to stay on top of your chiropractic maintenance visits. Your chiropractor can help you catch emerging spinal concerns before they become big problems and begin affecting your mobility.

At Carolinas Chiropractic and Spinal Rehab, our Waxhaw and Pineville offices offer access to spinal adjustments, decompression therapy, and cold laser therapy to help you get more enjoyment out of spring and summer. Plus, our VitaBed full-body light therapy in Pineville offers a new way to alleviate pain and promote cellular rejuvenation all year long.

Mind Your Motion During Water Activities

If you’re planning to take a dip in the ocean or spend some time relaxing in the pool, be mindful of your spinal health while in the water. Activities like swimming can be excellent low-impact exercises, but improper technique or overexertion can strain your back, neck, and other joints.


When we start talking about activities like water skiing and diving, the health of your spine becomes an even bigger concern. Practice proper body mechanics, avoid sudden twists or jerky movements, and take frequent breaks to rest and hydrate to protect your spine while enjoying the water.

Embrace Ergonomics While You Travel

Taking a road trip or catching a flight to your summer destination? Prolonged periods of sitting can take a toll on your spine, and cramped car interiors and airline seating can make existing spine problems feel a lot worse.

Our chiropractors encourage you to prioritize ergonomics during travel by adjusting your seat for optimal support and using lumbar cushions or pillows to maintain proper posture when possible. We also recommend taking regular breaks to stretch and move around often. If flying, consider investing in an aisle seat to make it easier to get up and stretch during the flight.

Incorporate Spine-Supportive Nutrition

While enjoying summer barbecues and picnics, don’t forget to nourish your spine as well. Incorporate spine-supportive foods that are rich in anti-inflammatory nutrients like omega-3 fatty acids, vitamin D, and antioxidants.

Choose foods like fatty fish, leafy greens, berries, and nuts to support spinal health and reduce inflammation. If you have specific dietary questions or requirements, our chiropractors can provide personalized recommendations.

Sun Safety for Spinal Health

While soaking up the sun’s rays can provide essential vitamin D for bone health, it’s crucial to practice sun safety to protect your skin and overall well-being. Sunburns can cause discomfort and inflammation, possibly making existing back pain that much more uncomfortable.

Remember to apply sunscreen with a high SPF, wear protective clothing and accessories like hats and sunglasses, and seek shade during peak sun hours to minimize exposure.

Prioritize Stress Management

Summer vacations should be a time of relaxation and rejuvenation, but they can also bring added stress from travel, family gatherings, and busy schedules. Chronic stress can contribute to muscle tension and exacerbate existing spinal issues, and physical stress may lead to emotional stress and then chemical stress.

Prioritize stress management techniques like mindfulness, meditation, deep breathing exercises, and gentle yoga to promote relaxation and reduce tension in your spine. Quality sleep is also vital to help your body recover from an active day of outdoor fun or traveling.

Have Fun and Be Safe as You Enjoy the Warmer Weather

No matter what you have planned for the warmer weather, make sure you enjoy the time safely. At Carolinas Chiropractic and Spinal Rehab, our team is here to support you through the spring, summer, and all year long. Schedule your appointment today at our Waxhaw or Pineville offices to get a head start on spinal health this spring and summer. Call (704) 243-1010, or schedule your appointment online to enjoy a more active lifestyle this spring and summer.

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