As the last of winter melts away and the flowers bloom, spring invites us to step outside, stretch our limbs, and embrace nature’s fresh start. But for millions dealing with chronic pain, arthritis, or post-injury recovery, the change in season can also bring a unique set of physical challenges.
Jordan Sudberg, a renowned pain management specialist, believes spring should be about renewal—not restriction. With a focus on functional wellness and evidence-based pain relief, Dr. Sudberg has helped countless patients reengage with seasonal activities without compromising comfort.
“Pain doesn’t have to keep you on the sidelines,” says Sudberg. “With the right adjustments and mindset, spring can be both active and pain-free.”
In this blog post, we’ll explore some of the top spring activities recommended by Jordan Sudberg and how to enjoy them while minimizing discomfort.
1. Walking: The Foundation of Movement
One of the safest and most effective forms of low-impact exercise, walking offers cardiovascular benefits, joint mobility, and mood enhancement—all without placing undue stress on the body.
Jordan Sudberg recommends:
- Choosing soft surfaces like grass, dirt trails, or rubberized tracks to reduce joint impact.
- Wearing supportive shoes with proper arch support.
- Pacing yourself with short walks at first, then gradually increasing time and distance.
“Even a 20-minute walk in the morning sunlight can reset your mood and help reduce inflammation,” Sudberg says.
2. Gardening: Therapeutic With the Right Tools
Digging in the dirt is a cherished springtime ritual—but for those with back pain or arthritis, it can lead to discomfort if done incorrectly.
Dr. Sudberg advises:
- Using raised garden beds or container gardening to avoid bending.
- Opting for ergonomic tools with padded handles and long shafts.
- Taking frequent breaks and rotating tasks to prevent repetitive strain.
“Gardening can be deeply therapeutic. Just don’t treat it like a workout,” warns Sudberg. “Mind your posture and take your time.”
3. Cycling: Low-Impact and High Enjoyment
Cycling is an excellent way to improve cardiovascular health without pounding the joints, making it ideal for people with knee or hip issues.
Tips from Jordan Sudberg:
- Adjust the seat height properly—your leg should extend almost fully at the bottom of the pedal stroke.
- Start with flat, even terrain to avoid strain.
- If balance is a concern, consider a stationary or recumbent bike.
“Biking gives you the freedom of movement and is gentle on the joints. It’s one of the best spring activities for managing chronic pain,” he says.
4. Tai Chi and Gentle Yoga: Movement Meets Mindfulness
For those looking to blend mind-body awareness with pain relief, Jordan Sudberg is a strong proponent of Tai Chi and restorative yoga. These practices improve flexibility, balance, and mental focus without jarring motions.
He recommends:
- Participating in beginner-friendly classes or following guided videos tailored to joint care.
- Practicing outdoors for the added benefits of fresh air and natural scenery.
- Focusing on breath and body alignment to prevent overexertion.
“The slower the movement, the more control you have over your pain response,” Sudberg emphasizes.
5. Swimming and Aquatic Therapy
If you have access to a pool, spring is the perfect time to reintroduce water-based exercise. The buoyancy of water supports joints and reduces impact while offering resistance that strengthens muscles.
Dr. Sudberg recommends:
- Starting with water walking or gentle leg lifts in waist-deep water.
- Using aqua noodles or flotation devices for support during exercises.
- Working with a physical therapist to design a personalized aquatic regimen.
“The water reduces gravitational stress and allows you to move in ways that might be painful on land,” says Sudberg.
6. Stretching in the Sun
Spring sunshine and fresh air make stretching a more enjoyable experience. Daily stretching helps maintain flexibility, reduce stiffness, and improve blood flow.
Jordan Sudberg’s stretching tips:
- Stretch after a warm-up walk, not cold muscles.
- Focus on the lower back, hips, shoulders, and neck—the most common pain points.
- Hold each stretch for at least 20–30 seconds and avoid bouncing.
“Stretching isn’t just about muscles—it tells your nervous system you’re safe and relaxed,” explains Sudberg.
Final Thoughts: Listen to Your Body, Embrace the Season
Spring is a season of awakening, and it’s the perfect time to reengage with movement and mindfulness. Jordan Sudberg encourages patients to use this time to rediscover joyful, pain-free activities that support both physical and mental well-being.
“You don’t need to run marathons to enjoy spring,” he says. “You just need to move with intention, adapt with wisdom, and listen to your body.”
With thoughtful adjustments and a proactive approach, everyone can participate in the beauty of spring—and thrive in it.