Dr. Jordan Sudberg’s Tips for a Pain-Free, Active Summer
Dr. Jordan Sudberg’s Guide to a Pain-Free Summer: Tips for Staying Active and Comfortable
Summer is a time for fun, relaxation, and outdoor activities. But for many people, especially those with chronic pain or recovering from injuries, the season can also bring unexpected physical discomfort. From long car rides to yard work to increased physical activity, summer has its own set of pain triggers. Fortunately, with the right strategies in place, it’s possible to enjoy the warmer months without paying the price in pain.
Dr. Jordan Sudberg, a renowned pain management specialist, shares his top recommendations to help people stay active, avoid injuries, and make the most of a pain-free summer.
1. Start Slow and Build Up Activity Gradually
As the weather warms up, many people dive headfirst into summer activities like hiking, swimming, or playing sports. While staying active is important, Dr. Sudberg warns against overexertion, especially if you’ve been relatively inactive during the winter months.
“Going from zero to sixty with physical activity can easily lead to muscle strains or flare-ups of existing conditions,” he says. “Ease into new activities. Start with shorter durations and gradually build up your endurance.”
Warm-ups and cool-downs are essential, too. Stretch before and after activity to reduce muscle tension and prevent soreness.
2. Stay Hydrated for Joint and Muscle Health
Summer heat can dehydrate the body quickly, and dehydration affects more than just energy levels—it can lead to joint stiffness, muscle cramps, and fatigue.
“Water is critical for joint lubrication and muscle function,” Dr. Sudberg emphasizes. “Staying hydrated helps the body maintain flexibility and avoid unnecessary pain or injury.”
He recommends drinking water throughout the day, especially when exercising or spending extended time outdoors. Avoid excessive caffeine or alcohol, both of which can increase dehydration.
3. Protect Your Back During Yard Work and Travel
From gardening to road trips, summer is filled with back pain triggers. Whether lifting heavy bags of mulch or sitting for hours in a car, improper posture and movement can take a toll.
“Most back injuries we see during summer are preventable,” Dr. Sudberg explains. “When lifting, bend at the knees and keep the load close to your body. And on long trips, take regular breaks to stand, stretch, and move.”
Investing in ergonomic gardening tools or lumbar-support cushions for travel can make a significant difference. Even short walks during travel stops help reduce back stiffness and increase circulation.
4. Be Smart About Footwear
Sandals and flip-flops might be the go-to summer shoes, but they often lack the support needed for prolonged walking or standing. Poor arch support can lead to plantar fasciitis, knee pain, or hip misalignment.
Dr. Sudberg advises choosing supportive, cushioned footwear, especially if you plan to be on your feet for extended periods.
“Proper footwear is one of the simplest but most overlooked ways to prevent pain,” he says. “Look for sandals with arch support and shock-absorbing soles.”
5. Manage Heat-Related Inflammation
For people with conditions like arthritis, the summer heat can cause joints to swell and become more painful. While heat relaxes muscles, it can also exacerbate inflammation if not managed properly.
Dr. Sudberg recommends using cool compresses or taking dips in cool water to soothe inflamed joints. Avoid direct sun exposure during peak hours, and stay in the shade or use fans when needed.
“Ice packs, cooling gels, or even a swim in a cold pool can help regulate inflammation during extreme heat,” he notes.
6. Maintain Consistent Sleep and Self-Care Routines
Late sunsets, summer events, and vacations often disrupt regular routines, including sleep schedules. Lack of sleep or irregular rest can heighten pain sensitivity.
“Sleep is when your body repairs itself,” Dr. Sudberg explains. “A poor night’s sleep can make pain feel more intense the next day.”
He encourages patients to prioritize rest, maintain consistent bedtimes, and engage in calming routines like meditation, stretching, or light yoga before bed.
7. Consult a Pain Management Specialist Early
Don’t wait until pain becomes unbearable to seek help. Whether it’s a recurring ache or a new injury, early intervention is key to preventing long-term issues.
“We have more tools than ever to help manage pain effectively,” says Dr. Sudberg. “From physical therapy and regenerative treatments to minimally invasive procedures, there are many options that don’t involve long recovery times.”
A summer check-up with a pain management specialist can help develop a tailored plan to keep you moving safely through the season.
Final Thoughts from Dr. Jordan Sudberg
Summer should be a time to thrive, not suffer. With thoughtful preparation and healthy habits, it’s possible to enjoy all that summer has to offer without falling into cycles of pain and fatigue.
“Pain doesn’t have to define your summer,” Dr. Sudberg says. “Stay active, be mindful of your limits, and don’t ignore your body’s signals. Prevention and early treatment make all the difference.”
By following these tips from Dr. Jordan Sudberg, you can stay one step ahead of pain and fully embrace the energy and vitality of the season.
