Summer Lifting Safety: How to Protect Your Back During Travel, Lake Trips, and Family Fun
By Lauren Vaughn, PT, DPT, CMPT at Axes in Fenton, MO
Summer in St. Louis means pool parties, lake weekends, family vacations, and long days outdoors. While these activities create lifelong memories, they also come with one big hidden hazard: heavy, awkward lifting.
Whether you’re loading up the car with coolers and luggage, carrying groceries for the big BBQ, or helping a friend move patio furniture, the extra activity can take a toll on your back.
At Axes Physical Therapy, we often see patients with sudden summer back pain that was 100% preventable with better planning, body mechanics, and strength.
This post will help you understand:
✅ Why summer activities often flare back pain
✅ How to lift safely (no matter the load)
✅ A key exercise to prevent injuries
✅ When to see a physical therapist
Why Summer Is Prime Time for Back Strain
Warmer weather gets everyone moving more. That’s fantastic for health — but it can also mean:
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Lifting heavy coolers packed with ice and drinks
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Hauling bags of mulch or gardening supplies
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Loading luggage for road trips
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Carrying toddlers who get tired at festivals
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Wrangling kayaks, camping gear, or firewood
These motions often involve awkward angles, twisting, or rushing to get everything packed and ready. Without awareness, it’s easy to overload your back.
Prevention Starts with Smart Body Mechanics
Before you even pick something up, remember these essential tips:
1. Engage Your Core
Think of gently bracing like you’re preparing for a light punch to the stomach. This stabilizes your spine.
2. Use Your Legs
Squat down and push through your heels — your legs are much stronger than your low back.
3. Keep a Neutral Spine
Avoid rounding forward. Instead, maintain a gentle natural curve in your low back.
4. Hold the Load Close
The farther an object is from your body, the more strain it puts on your spine. Hug it in close to reduce leverage.
Common Summer Mistakes to Avoid
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Twisting while lifting or setting down an object
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Jerking the load quickly instead of smooth movement
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Lifting while reaching far away
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Holding your breath (breathe steadily!)
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Skipping warm-up or stretching after a long car ride
Your Best Defense: Strong, Trained Movement Patterns
Good lifting mechanics are only part of the solution. Your body also needs strength in the right places to support these activities.
One of the most effective exercises physical therapists teach patients is the Romanian Deadlift (RDL). It’s fantastic for building strong glutes, hamstrings, and core — the key players in safe lifting.
How to Do the Romanian Deadlift (RDL) Safely
Start Position
- Stand hip-width apart with slight bend in the knees.
- Hold dumbbells or a barbell at thigh level (or just place hands on thighs if practicing with no weight).
Set Your Posture
- Shoulders slightly back and down.
- Chest lifted.
- Core gently braced.
- Back straight.
Begin the Movement
- Push hips back like you’re closing a car door with your butt.
- Keep weights close to your legs.
- Lower slowly until you feel a gentle stretch in your hamstrings.
Stand Up
- Push through your heels.
- Drive hips forward.
- Squeeze glutes at the top without leaning backward.
Pro Tips:
- Move slowly and with control.
- Keep your back straight the whole time.
- Only go as low as you can maintain form.
- Start light — technique beats weight.
Why Form Matters
Incorrect form, especially under load, can lead to strains or even disc injuries. This is why so many people hurt themselves lifting coolers, suitcases, or even their own kids.
Axes Physical Therapy clinicians are experts in movement. We don’t just treat back pain — we teach you how to move well for life.
How Physical Therapy Helps Prevent (and Treat) Back Pain
If you’re already dealing with back soreness, stiffness, or sharp pain from summer activities, don’t wait for it to get worse.
Missouri is a Direct Access state — you can see a physical therapist without a physician’s referral.
At Axes, our physical therapists will:
✅ Evaluate your movement patterns
✅ Assess your strength and flexibility
✅ Teach you proper lifting and bending mechanics
✅ Prescribe customized exercises to reduce pain and improve function
✅ Help you stay active and independent
When Should You See a Physical Therapist?
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Persistent or worsening low back pain after lifting
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Sharp pain when bending or twisting
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Radiating pain into your legs or hips
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Stiffness that limits daily activities
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Fear or hesitation about lifting due to past injury
Don’t let back pain sideline your summer fun.
Get Expert Care – Locally!
With 21 locations across Greater St. Louis, St. Charles, Jefferson County, and Southern Illinois, Axes Physical Therapy makes it easy to get professional help close to home.
Our mission is simple: Help you move better, feel better, and live better — all year long.
Request an appointment or find your nearest clinic to start your personalized plan — no referral needed.
