Get Ready for Spring: Move Better, Feel Better, Live Better
Spring is finally here in Minnesota. After a long, snowy winter filled with icy sidewalks, hibernation, and more time than we’d like stuck indoors, it feels good to crack open a window, step into the sun, and say hello to our neighbours again.
You can feel the buzz in the air. People are digging out their rakes, clearing flower beds, firing up the grill, and talking about road trips or getaways to Florida and Mexico. It’s like we were all holding our breath, and now we can finally exhale.
But with that renewed energy often comes something else: aches and pains.
Cabin fever might be gone, but knee pain, back pain, and shoulder stiffness have a way of showing up just when you want to feel your best. The truth is, after months of reduced movement, your body needs time (and the right kind of care) to ease back into activity.
If you’re already feeling sore from just clearing the driveway or tackling the first round of weeding, don’t worry—you’re not alone. And the good news? You can do something about it.
Let’s talk about how to shake off the stiffness, avoid spring injuries, and get your body moving with confidence so you can enjoy everything this season brings.
Spring Movement: Why It Feels Harder Than You Remember
Here’s what often happens:
You go from months of hunkering down inside—limited activity, poor posture from the couch or home office setup, not as much walking—to suddenly lifting mulch bags, scrubbing the patio, or digging into the garden.
That jump can be hard on your joints and muscles.
Your knees might feel stiff from inactivity. Your back might feel weak from sitting too long. Even getting up and down from the ground might seem like more of a chore than it used to.
It doesn’t mean you’re broken.
It just means your body needs a warm-up, a plan, and a little support.
Top 3 Areas That Get Overworked in Spring (and How to Help Them)
1. Lower Back Raking leaves, twisting while gardening, or bending over to pot plants? Your lower back takes the brunt of it. When your core isn’t active (which it often isn’t after a sedentary winter), your back tries to compensate.
Tip: Try gentle mobility exercises like cat-cow stretches or pelvic tilts. Avoid prolonged bending without breaks. Strengthening your core, even just a little, will take pressure off your spine.
2. Knees Whether you’re climbing a ladder to clean out gutters or kneeling to prep flower beds, your knees work overtime. If you’re not used to all that pressure, inflammation or discomfort can sneak in quickly.
Tip: Support your knees with a proper warm-up. Practice mini squats or use a foam roller on your quads. And don’t underestimate the power of supportive shoes and proper kneeling pads.
3. Shoulders Lifting heavy bags of soil or even overhead work like trimming branches can irritate your shoulders, especially if your posture hasn’t been great during the winter months.
Tip: Use controlled movements, and don’t rush. Shoulder rolls, wall angels, or resistance band stretches can loosen up your range of motion.
Planning a Spring Trip? Don’t Let Pain Be Your Travel Companion
We see a lot of patients around this time of year getting ready to head down to Florida, Arizona, or even Mexico for a dose of sun. But long drives, cramped flights, and hauling luggage can stir up pain—especially if you’re already dealing with back or hip issues.
Before You Travel:
- Get in a few short walks daily to build your endurance
- Stretch before AND after travel
- Use lumbar support for your back if you’re driving or flying
If you’re worried that travel might flare up old pain or a nagging injury, a quick visit with a physical therapist can help you put a plan in place.
Let This Be the Spring You Take Care of YOU
You don’t have to live with pain.
You don’t have to sit out the season because your back hurts, your knees are giving you trouble, or you feel stiff and sluggish after winter.
Movement is medicine. And with the right support, your body can adapt, recover, and thrive—whether you’re tackling spring cleaning, gardening, or hopping on a plane to warmer weather.
At BodyWorks Physical Therapy, we’re here to help you feel strong, mobile, and pain-free.
If you’re feeling a little off as you head into spring activities, let’s talk. We offer a Free Discovery Visit so you can meet with an expert, talk about what’s holding you back, and get clear on your next best steps.
Book your free session here: https://www.bodyworksphysicaltherapy.com/free-discovery-session/
Or call us anytime: (952) 829-6751
Your spring should feel active, energizing, and pain-free.
Let’s make that happen—together.
BodyWorks Physical Therapy | Edina, MN Natural pain relief. Movement that lasts.
