What to Do to Help Your Spinal Health This Summer Holiday

Summer holidays are here, and as a McTimoney chiropractor and yoga teacher, I want to share some of the simple things I do to support my spine, and why they matter. Summer often brings more activity, more lifting, more travel, and more unusual movement patterns, so it’s the perfect time to give your back a little extra care.

1. Check In With Your Posture Throughout the Day

Posture isn’t about being perfect, it’s about changing positions often. You’ve probably heard the phrase “your best posture is your next posture”, and it’s true. Whether you’re working from a laptop late at night or standing in the kitchen, your spine loves variety.

If you’ve been slumping forward, try opening through the chest and lengthening the spine. If you’ve been standing still, shift your weight, soften your knees, or add a gentle twist. As both a chiropractor and yoga teacher, I see how small posture changes can reduce strain and improve comfort.

2. Lift, Twist, and Bend With Awareness

Packing the car for holidays is a classic moment for back twinges, and it's normally when we forget how to lift.

• Lift from the knees, not the lower back

• Use the wheels on suitcases instead of carrying them

• Avoid lifting and twisting at the same time

• Keep loads close to the body

• Exhale as you lift to support the core

• 
  

The same applies in the garden. Use a wheelbarrow for heavier loads, bring pots up to a comfortable height, and think ahead before reaching for that thorny branch. Long‑handled tools, kneelers, and stools are not cheating.

3. Prepare for Outdoor and Unusual Activities

Summer holidays often mean new movement patterns: dartboard football, water fights, camping, paddling, or playing games with the kids. Fun, but also demanding.

Just like any exercise, your spine benefits from a quick warm‑up and cool‑down:

• Shoulder rolls

• Hip circles

• Gentle twists

• Light marching

• Slow breathing

And if you do sprain something, remember to use PEACE & LOVE:

Protect,

Elevate,

Avoid anti‑inflammatories,

Compress,

Educate,

Load,

Optimism,

Vascularisation,

Exercise.

It’s exactly the kind of advice I give as a chiropractor when people come in after a holiday mishap.

4. Drink More Water Than You Think You Need

If you’ve visited the clinic, you’ll know hydration is my personal challenge (I do love a coffee). But your spinal discs, muscles, and soft tissues rely on water to stay plump, cushioned, and pain‑free.

Dehydration makes everything feel tighter and more sensitive, especially in hot weather or when you’re more active.

A hydrated spine is a happier spine.

5. Keep Having Movement Snacks

Movement snacks are tiny, gentle movements you sprinkle throughout the day. They’re brilliant for MSK health and nervous system regulation, and they’re one of my favourite yoga‑based tools.

Every hour (or during long travel days), try:

• Standing up

• Rolling your shoulders

• Stretching your ribs

• Rotating your hips

• Taking 10 slow breaths

  
  

These micro‑movements remind your body that it can move, and they prevent stiffness from building up.

As both a chiropractor and yoga teacher, I see how powerful these tiny habits are for long‑term spinal comfort.

This is exactly the kind of gentle, accessible spinal care I teach in clinic and in yoga classes — simple, supportive, and designed for real bodies living real lives.