Summer is a season full of movement: road trips, hiking, gardening, and backyard BBQs. But all those activities can take a toll on your back, especially if you’re not paying attention to posture and core strength. At Bodyworks Physical Therapy in Fargo, we want to help you enjoy every minute of summer without being sidelined by pain.
Why Core Strength Is Essential for Back Health
Your core is your body’s natural support system. It stabilizes your spine and protects your back during everyday activities and seasonal challenges like lifting luggage, working in the yard, or sitting for long hours on a road trip.
Many people think “core” just means abs, but it actually includes:
- Deep abdominal muscles
- Back muscles that run along the spine
- Pelvic floor muscles
- The diaphragm (yes, your breathing muscle counts!)
When these muscles are strong and working together, they create a brace-like effect around your spine. A weak core forces your back to pick up the slack, leading to strain, stiffness, or injury. Want to learn more about back pain relief and prevention? We've got you covered.
3 Easy Core Exercises for Summer-Ready Support
You don’t need a gym to build a resilient core. Here are a few of our favorite exercises you can do at home, at the lake, or even at a rest stop:
1. Dead Bug
How to do it: Lie on your back, knees bent at 90 degrees. Slowly lower one arm overhead while extending the opposite leg. Return to start.
Reps: 10 per side
Why it works: Teaches your core to stay stable while your arms and legs move.
2. Modified Plank
How to do it: Start on your knees and forearms. Keep a straight line from your knees to your head.
Hold: 15–30 seconds
Why it works: Strengthens your entire core with low impact.
3. Bird Dog
How to do it: On hands and knees, lift opposite arm and leg, hold for 5 seconds.
Reps: 8 per side
Why it works: Improves coordination and balance while strengthening your back and core.
Strengthening your core is just the first step to staying active this season. If you're planning on enjoying the great outdoors, make sure your entire body is ready. Check out our blog: “Ready for Some Red River Trails? How to Prep Your Body for Warm Weather Walks & Hikes” for warm-ups, stretches, and footwear tips from our physical therapy team in Fargo.
Summer Safety Tips to Protect Your Back
Even a strong core needs backup. Here’s how to protect your spine during common summer activities:
Safe Lifting
- Bend your knees, not your back
- Keep items close to your body
- Avoid twisting while holding something heavy
- Use your legs to lift
Smart Travel Tips
- Use a rolling suitcase
- Pack heavier items in smaller bags
- Take breaks during long drives to move and stretch
- Adjust your car seat for optimal support
Stretch on the Go
Keep your spine mobile and happy with these stretches:
- Cat-Cow Stretch: Loosens up spinal joints and promotes flexibility
- Knee-to-Chest: Gently stretches the lower back
- Child’s Pose: Relieves tension and encourages deep breathing
When to See a Physical Therapist
Back pain shouldn’t put your summer on hold. If you’re experiencing:
- Persistent pain lasting more than a few days
- Pain that radiates down your leg
- Numbness or tingling
- Pain after a fall or accident
…it’s time to schedule a visit. Our physical therapy team in Fargo specializes in treating back pain and developing personalized plans that get you moving confidently again.
Stay Active & Stay Strong With Help From Bodyworks
Preventing back pain is much easier than treating it. These simple core exercises and back-smart strategies can help you enjoy your summer, without aches and pains holding you back. If your back is already giving you trouble, don’t wait. Let’s create a personalized plan to get you back on track.
Schedule your appointment today and give your back the summer it deserves.
Wondering if you need a referral to get started? In most cases, you don’t! Here’s what to know about direct access to physical therapy in North Dakota and how we can help you navigate insurance requirements with ease.