Summer in Santa Monica is the perfect time to get outdoors, but increased activity and heat can put extra strain on your body. With the right postural habits and a few expert tips, you can enjoy every sunny day pain-free. Here’s how to keep your spine and joints healthy, whether you’re hitting the beach, hiking, or hosting a backyard BBQ. If you need extra support, remember that physical therapy specialists at PostureWorks are here to help.

Why Summer Activities Challenge Your Posture

Warm weather encourages more movement—swimming, biking, gardening, and sports—but sudden increases in activity or unfamiliar motions can stress your back and joints. Add in the effects of heat and dehydration, and your risk for discomfort rises.

Essential Postural Tips for Summer

1. Hydrate for Spinal Health

Dehydration affects your spinal discs, reducing their ability to cushion your vertebrae.

  • Tip: Drink water consistently throughout the day, aiming for at least 8–10 glasses, and increase intake during outdoor activities.
  • Why it matters: Proper hydration keeps your muscles and joints supple, reducing the risk of strains.

2. Warm Up and Cool Down

Jumping straight into activity can shock your muscles and joints.

  • Tip: Always warm up before sports or exercise to prepare your body, and stretch afterward to release tension and aid recovery.
  • Bonus: If you feel sore, apply ice within the first 24 hours to reduce inflammation.

3. Use Proper Body Mechanics

Whether you’re gardening, playing volleyball, or lifting coolers, how you move matters.

  • Gardening: Bend at your knees, not your waist, and use knee pads or a stool to minimize bending.
  • Lifting: Keep objects close to your body and lift with your legs, not your back.
  • Swimming: Alternate strokes to avoid muscle imbalances.

4. Mind Your Sitting Posture at Gatherings

Summer seating—think fold-out chairs or hammocks—often lacks support.

  • Tip: Sit with your feet flat on the ground and use a cushion or rolled towel behind your lower back for lumbar support.

5. Dress for Comfort and Protection

Lightweight, light-colored, and loose-fitting clothes help regulate body temperature and reduce sweat.

  • Tip: Choose moisture-wicking fabrics and wear a hat or visor for sun protection.
  • Footwear: Opt for supportive, well-ventilated shoes to prevent foot and back pain.

6. Time Your Activities Wisely

The sun is strongest between noon and 3 p.m.

  • Tip: Schedule outdoor activities for early morning or late afternoon to avoid peak heat and reduce fatigue.

7. Listen to Your Body

Take frequent breaks, rest in the shade, and never ignore pain or discomfort.

  • Tip: If you experience persistent pain, stiffness, or numbness, consult a clinic for physical therapy Santa Monica residents trust for a personalized assessment.

Bonus: Travel and Sleep Tips

Traveling this summer? Bring a small neck pillow or lumbar support for long drives or flights, and stick to your usual sleep position to avoid back strain.

Stay active, stay safe, and enjoy every moment of summer in Santa Monica. For personalized guidance or to address any aches and pains, contact PostureWorks—your trusted partner for physical therapy in Santa Monica.