Springtime Pain: The Top Complaints, Causes, and How to Tackle Them

Ah, spring. The season of sun shining, flowers blooming, and birds chirping. It’s also the time of year when many of us feel an overwhelming urge to take a deep breath, stretch out, and embrace the outdoors after months of hibernation. Only to (too often) be met with a twinge in your back, a dull ache in your knees, or a wrist or shoulder that just won’t cooperate. You’re not alone—springtime brings a variety of aches and pains, and you may find that the sunny days aren’t all about sunshine and roses for your body.

In this post, the pain management experts at iSpine are diving into the most common springtime pain complaints, why they occur, and how you can prevent or relieve them. Let’s take a look!

Back Pain – Spring’s Sneaky Nemesis

What causes it?

It’s no surprise that back pain is a big player in the springtime parade of complaints. After months of sitting curled up inside during winter, your back muscles may be a little stiff and tight. But when you finally step outside and start doing yard work, gardening, or even just stretching for that elusive umbrella stuck in the garage, your muscles can protest.

Spring is also the season for cleaning out your closets, rearranging furniture, and doing DIY projects—and these activities often involve awkward bending, twisting, or lifting. That’s like asking your back to go from zero to 60 in no time, and it doesn’t appreciate the sudden shift.

How to prevent or relieve it:

• Warm up first! You wouldn’t run a marathon without stretching, right? The same goes for yard work. Start with some light stretching or walking around before getting into heavier tasks.
• Mind your posture. Whether you’re lifting boxes or planting flowers, try to bend from your knees, not your back. This will save your spine a whole lot of grief.
• Use support. When lifting heavy objects, enlist a buddy or use assistance tools—lifting heavy things is much easier when you’ve got help (and someone to laugh with when you accidentally knock over a flowerpot).
• Rest up. If you overdo it, don’t be afraid to take a break. It’s okay to put down the rake and sip some lemonade while your back recovers.

Knee Pain – The Silent Struggle

What causes it?

You might feel like the weather’s the culprit for knee discomfort, and it’s not just in your head—barometric pressure changes do affect joint pain, and it’s more noticeable when the seasons shift. But knee pain during spring usually comes from a combination of factors: first, your knee joints might have been somewhat dormant during winter, and now you’re walking, running, or hiking more often. You might also be pushing yourself during activities like gardening or running around after your kids. Add that to the fact that your knee cartilage is gradually losing its cushion over time, and you have a recipe for discomfort.

How to prevent or relieve it:

• Stay active, but pace yourself. While it’s great to finally get moving outside, don’t go from couch potato to marathon runner in one week. Ease into activities like walking or biking to build up your knees gradually.
• Strengthen those muscles. If you want to keep your knees happy, work on strengthening the muscles around them. Focus on exercises like squats, lunges, and leg lifts. A strong thigh muscle can take some pressure off your poor knees.
• Stretch it out. Stretching your quads, hamstrings, and calves helps keep everything in balance, which is key for knee health. Make stretching part of your routine, especially before and after physical activities.
• Consider supportive footwear. Your shoes can make a huge difference in knee pain. Opt for footwear that offers good arch support and cushioning—no one’s asking you to wear orthopedic sneakers, but those flip-flops might need to stay in the closet.

Shoulder Pain – The Result of Overenthusiastic Gardening

What causes it?

Shoulder pain can be a direct result of the physical demands of spring activities. Many of us dive into spring cleaning, gardening, or even home improvement projects with gusto, and before we know it, we’ve overworked our shoulders. Activities like reaching overhead to clean windows, constantly reaching and stretching while gardening, or pulling out heavy bags of mulch can lead to strain and tension in the shoulder area.

How to prevent or relieve it:

• Warm up and stretch. Again, this cannot be stressed enough—stretching before diving into any physical activity (especially those that require overhead or repetitive motions) can save your shoulders from unnecessary strain.
• Use proper technique. If you’re doing tasks that require lifting or reaching, make sure you’re using good posture. Avoid slumping forward, and try not to twist your upper body too much when reaching for items.
• Rest and ice. If you overdo it, give your shoulder a break. Ice packs and gentle stretching can help reduce pain and inflammation.
• Strengthen the muscles around the shoulder. Like your knees, your shoulders will benefit from a little strength training. The clinicians at iSpine can help recommend the right exercise routine for you to prevent any issues with your shoulders. 

Wrist Pain – Small Motion Equals Big Issues

What causes it?

Wrist pain can be a sneaky little problem that creeps up when you’re doing repetitive activities—like using gardening tools, weeding, or scrubbing away while spring cleaning. These movements often require forceful gripping or repetitive wrist bending, which can cause strain on the tendons and ligaments in your wrist. Wrist pain can also be a result of working on your laptop or phone more than usual as the weather warms up and we start trying to move our workspace outside.

How to prevent or relieve it:

• Wrist stretches. Simple wrist stretches can help keep things limber. Stretch your wrists by gently flexing them forward and backward, holding each stretch for 20-30 seconds.
• Supportive devices. If you’re doing tasks that require heavy gripping, like gardening or cleaning, consider wearing a wrist brace to offer extra support and keep things from getting overworked.
• Take breaks. Whether you’re on your laptop, phone, or in the garden, don’t forget to take breaks. Give your wrists a chance to rest and recover between tasks.

Final Thoughts: Keep Spring Fun and Pain-Free!

Springtime is meant to be a season of renewal and rejuvenation, but it’s easy to forget that your body needs some tender loving care too. By staying mindful of posture, warming up before activities, and slowly easing into your outdoor routine, you can prevent many of the common aches and pains that arise with the change of seasons. 

Setting up a consultation with an iSpine clinician is a great way to discuss any pain you’re currently experiencing, or to develop a muscle-building routine to prevent any issues that springtime can bring. iSpine Clinics has experts on staff who specialize in pain management and prevention—a great first step is setting up a Rehabilitation and Physical Therapy Consultation.

Stay healthy, stay happy, and happy spring!