Summer is just around the corner, and every year we see people in clinic who are concerned that their back is going to ruin their holiday. To help you stay pain‑free, we’ve listed the five most common causes of back pain we see in the clinic during the summer months.

1. Carrying a car seat or suitcase

We all know we should lift with our knees to protect our back, but how many of us end up lifting and twisting at the same time? That combination is one of the quickest ways to irritate the lower back, especially when loading the car or grabbing your suitcase off the luggage carousel.

Try this instead: turn your whole body to face the thing you’re lifting. No twisting, no yanking, just a clean lift.

2. Football tournaments and music festivals

Long days standing still, or sitting on a flimsy camping chair mean your back isn’t getting the micro‑movement breaks it needs. That’s when the ache creeps in.

Small movements help: sway side to side, shift your weight, bend your knees occasionally. Tiny movements make a big difference to your lower back.

3. Long car drives.

That 3.5 hour drive to Cornwall? Yes, you’ll get stuck on the M5. Yes, it will take longer than you planned. But staying in the car for hours without a break is a recipe for stiffness and back pain.

Your body loves movement: get out at the services, have a walk, stretch gently. It’s the best way to avoid starting (or ending) your holiday in pain.

4. Gardening in awkward positions

This is the time of year when everything grows like mad, which means lots of pruning, weeding, and reaching into awkward corners. It’s easy to get stuck in one position for too long or bend in an uncomfy way.

Top tip: bring the work closer to you, switch tasks every 10–15 minutes, and avoid long periods of bending.

5. Flip‑flops and

summer footwear

They’re easy, they’re convenient, and they feel like summer, but flip‑flops and flat sandals offer almost no support. When you spend long days walking in them, your feet start working overtime, which can change how you walk and place extra strain on your knees, hips, and lower back.

A simple fix: alternate your footwear. Wear supportive shoes for longer walks, save the flip‑flops for the beach or garden, and your back will thank you.