Beat the Heat: Safe Summer Activities That Support Spinal Health

Hot summer days in Everett don’t mean you have to give up staying active—but it does mean you need to move smart. For those managing chronic back or neck pain, disc issues, or post-injury recovery, certain activities can support your spine, reduce pain, and help keep you cool.

At our Everett clinic, we help patients of all ages protect their spinal health while enjoying the summer season. Here are safe, movement-based ways to beat the heat without compromising your spine.

1. Early Morning or Evening Walks on Flat Trails

Walking is one of the most effective low-impact exercises for spinal support. It improves circulation, posture, and reduces back stiffness. According to Harvard Health, brisk walking helps stabilize the spine and reduce chronic low back pain (source).

Where to go in Everett and nearby:

• Lowell Riverfront Trail

• North Creek Trail (Mill Creek)

• Forest Park shaded paths

Walk during the early morning or evening hours to avoid overheating and inflammation.

2. Aquatic Therapy & Pool-Based Movement

Water workouts provide resistance while reducing the load on your spine. Research confirms that aquatic therapy significantly improves pain, mobility, and mental health in people with chronic low back pain.

Recent studies show:

• A 2022 meta-analysis found aquatic physical therapy reduces pain and disability (BMC Musculoskeletal Disorders)

• A JAMA clinical trial revealed aquatic exercise outperforms traditional PT for long-term pain and function (JAMA Network Open)

• Concordia University found aquatic therapy benefits both muscle function and pain-related anxiety (Concordia.ca)

Local pool tip: Forest Park Swim Center is great for lap swimming and water aerobics.

Stretching and gentle yoga help decompress your spine, especially when done regularly. A study in the Annals of Internal Medicine found yoga to be just as effective as physical therapy for chronic low back pain (source).

Spine-friendly poses include:

• Child’s Pose

• Cat-Cow

• Bird-Dog

• Supine Spinal Twist

Bring a yoga mat to shaded parks like Silver Lake or your backyard, and avoid direct sun during mid-day hours.

4. Calm Kayaking for Core and Posture Support

Paddling builds core strength, which supports your spine—but only when done with proper posture and lumbar support. Stick to flat-water kayaking at spots like:

• Silver Lake

• Lake Stickney

• Lake Stevens (early morning)

Use a seat cushion with back support, and avoid over-twisting when paddling.

5. Indoor Strength Circuits with Cooling Support

If the heat gets too intense, stay inside and do short circuits that emphasize core and leg strength. Bodyweight exercises like bridges, wall sits, and bird-dogs help protect the spine. Keep fans or A/C running and stay hydrated throughout.

When to See a Specialist

You should book an evaluation with a chiropractor, PT, or massage therapist if you notice:

• Pain that radiates into your limbs

• Spasms after movement or twisting

• Inflammation or stiffness lasting 2+ days

• Difficulty standing upright after sitting or activity

Even small spinal misalignments can cause lasting pain if not treated.

Let Us Help You Move Safely This Summer

Our integrated team of licensed chiropractors, physical therapists, and massage therapists in Everett is here to help you move well and feel better—all summer long.

Whether you're returning to an activity or managing chronic pain, we’ll customize your care to help you stay active, cool, and aligned.