17 January 2020

Summer Spine Activities

With summer well and truly underway, it’s the perfect time to let the sun shine on your spine and as outdoor activities a large part of the lifestyle in Australia, many of these can have great benefits to our spinal health and overall wellbeing.

With 1 in 6 Australians (16%) suffering from back pain in 2017–18, activities that aid in the function of your spine and musculoskeletal system may benefit your health. It’s even easier if these are simple, everyday activities.

If you’re looking to get spine smart this summer, here are some great activities that can you can do by yourself or with friends.

Venture Outdoors

Simply start by turning off the TV, closing the laptop and heading into the great outdoors. Sedentary behaviours that are common in the home such as sitting on the couch for extended periods or looking down at our phones can cause discomfort to the back and neck.

Start by getting out and heading to a park or outdoor attraction! Not only are you exploring the great outdoors but it means less time sitting and more time moving!


We know with summer in Australia comes a lot of water related activities to keep cool, and one of those key activities is swimming.

Swimming is obviously a great way to spend a warm day, but can also help build endurance, muscle strength and cardiovascular fitness. It’s also a low impact sport, so it’s suitable for many ages and fitness levels.

When you’re out in the sun be sure to wear the correct protective clothing and apply sunscreen to any exposed skin, reapplying as necessary.


What better way to enjoy the weather, get out and active and socialise than by walking! Australia has some great nature walks around the country that you have to see to believe!

Walking can also have a positive impact on your spinal health and overall wellbeing by helping to increase your heart and lung fitness, muscle strength and endurance and contributing to a naturally upright posture.

If you need a little help to keep track of all the walking you’ll be doing, the Just Start Walking app, developed by the Australian Chiropractors Association, is a great tool to track and map your walks. It also keeps a history of your walks and allows you to share them on social media!

Now is a greater time than ever to take on a new challenge and get yourself moving in the great outdoors, enjoying all the natural wonders of the world and having a positive impact on your spinal health in the process.