Summer is a time for sunshine, vacations, outdoor activities, and a much-needed break from the routine. But for those dealing with chronic pain, the heat and increased activity levels can turn what should be a relaxing season into a time of discomfort or flare-ups.
Whether you’re managing arthritis, recovering from an injury, or dealing with ongoing back, joint, or nerve pain, the warmer months require thoughtful adjustments to keep your body healthy and pain levels in check.
Jordan Sudberg, a leading pain management specialist known for his integrative approach to long-term pain relief, offers valuable insights into how you can enjoy the summer season while protecting your body from unnecessary strain and inflammation.
Here are Dr. Sudberg’s essential summer pain management tips to help you stay active, safe, and pain-free.
1. Hydration Is Non-Negotiable
Hot weather increases your risk of dehydration—which can worsen inflammation and contribute to joint and muscle pain. According to Jordan Sudberg, proper hydration is one of the simplest yet most powerful ways to support your pain management efforts.
“When you’re dehydrated, your muscles become stiff, your joints less lubricated, and your overall resilience to pain decreases,” he explains.
Tip: Aim for at least 8–10 glasses of water per day, and increase your intake if you’re spending time outside or exercising. Electrolyte-balanced fluids can also help if you’re sweating a lot.
2. Modify Outdoor Workouts
Summer motivates many people to get more active—but too much, too fast, or in extreme heat can exacerbate pain, especially in people with arthritis or past injuries. Dr. Sudberg encourages his patients to stay active, but smartly.
“Don’t let enthusiasm override caution,” he advises. “Stick to early morning or evening workouts when the heat is milder, and avoid high-impact activities that could trigger flare-ups.”
Tip: Swap high-intensity cardio for lower-impact options like swimming, cycling, or yoga. These activities reduce joint stress while still keeping you fit.
3. Use Heat and Cold Therapy Appropriately
With rising temperatures, people naturally think less about heat therapy and more about cooling off. But Dr. Sudberg reminds patients that strategic use of heat and cold remains crucial.
- Use cold packs to reduce inflammation or swelling after outdoor activity.
- Apply gentle heat (like a heating pad or warm shower) to relax stiff muscles in the morning or after extended inactivity.
“Alternating hot and cold therapy can be especially helpful,” Dr. Sudberg says, “as it promotes circulation while reducing muscle spasms.”
4. Protect Your Joints with Supportive Gear
Summer footwear like flip-flops and unsupportive sandals may be stylish, but they often lead to poor posture and increased joint strain—particularly in the back, knees, and hips.
Dr. Sudberg recommends using orthotic inserts or switching to supportive walking shoes, especially if you plan to be on your feet at outdoor events or while traveling.
Tip: For long days on your feet, compression sleeves for knees or ankles can provide extra stability and reduce swelling.
5. Don’t Skip Stretching—Even on Vacation
Whether you’re road-tripping, flying, or just relaxing more than usual, the lack of movement can tighten muscles and aggravate existing pain. Dr. Sudberg encourages a consistent stretching routine, even when your schedule changes.
“Stretching keeps the muscles supple, improves circulation, and reduces the risk of flare-ups from inactivity,” he says.
Tip: Do 5–10 minutes of light stretching each morning or before bed, focusing on common tight spots like the lower back, hips, hamstrings, and shoulders.
6. Manage Stress, Even in the Summer
While summer is typically seen as a stress-free season, travel planning, family events, and disrupted routines can create unexpected tension. And as Dr. Sudberg points out, stress is a major contributor to chronic pain.
“Increased cortisol and muscle tension from stress can intensify pain signals,” he explains. “Maintaining emotional balance is just as important as physical care.”
Tip: Try deep breathing, meditation apps, or light walks in nature to reduce stress and promote relaxation throughout the day.
7. Know When to Rest and When to Move
Summer encourages people to “push through” pain to avoid missing out on fun. But Dr. Sudberg warns against ignoring your body’s signals.
“Respect your limits,” he emphasizes. “Some days, rest is the best therapy. But extended inactivity can also increase stiffness and sensitivity.”
Tip: Alternate active days with recovery days. Use those rest periods to do gentle movement, like stretching or water therapy, instead of complete inactivity.
Final Thoughts: Enjoy Summer Without Sacrificing Your Comfort
Summer should be about freedom—not frustration. With the right strategies, you don’t have to choose between making memories and managing your pain. Jordan Sudberg’s summer pain management tips offer a holistic path that prioritizes hydration, movement, rest, and smart self-care.
If you’re struggling to manage your pain or want to explore advanced non-surgical options tailored to your lifestyle, consult a pain management specialist like Dr. Sudberg. His personalized approach helps patients maintain active, healthy lives—all year round.