Back-to-school season means new teachers, new schedules, and new routines. It also means heavier backpacks, longer hours sitting in classrooms, increased homework, and more time spent on laptops and other devices. While these activities are part of a successful school year, they can also contribute to neck, back, and shoulder discomfort if students aren’t practicing healthy posture and movement habits.

Whether your child is starting elementary school, heading into high school, or leaving for college, building good posture habits now can help reduce unnecessary strain throughout the year. This guide covers backpack safety, classroom and study ergonomics, simple stretches, and everyday tips to help students stay comfortable in the classroom, at home, and on the go.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Wearing a properly fitted backpack can help reduce unnecessary strain on the neck, shoulders, and back.
• Good posture while sitting, studying, and using electronic devices helps minimize muscle fatigue.
• Regular movement breaks throughout the day can reduce stiffness and improve comfort.
• Simple stretching exercises help counteract long periods of sitting.
• Physical therapy can help students experiencing persistent pain related to posture, backpack use, or repetitive activities.

By the Numbers: Student Posture and Backpack Safety

As students spend more time sitting, carrying backpacks, and using electronic devices, healthy posture becomes increasingly important. Research shows that poor movement habits and heavy loads can contribute to discomfort throughout the school year.

• Between 25% and 55% of school-aged children and adolescents report experiencing back pain, with prevalence increasing as children get older.
  Source: NIH / PMC: Back Pain in Children and Adolescents
• Research suggests that carrying a backpack weighing more than approximately 10% of a child’s body weight may increase spinal stress and discomfort.
  Source: NIH / PMC: Backpack Weight and Musculoskeletal Health in Schoolchildren
• More than half (50.4%) of U.S. teens ages 12 to 17 reported four or more hours of daily recreational screen time between 2021 and 2023.
  Source: CDC: Recreational Screen Time Among Children and Adolescents

Together, these findings highlight why healthy posture, smart backpack habits, and regular movement are important parts of keeping students comfortable throughout the school year.

If your child is experiencing ongoing neck, back, or shoulder pain during the school year, ATI Physical Therapy can help. Our licensed physical therapists provide personalized treatment plans to improve posture, reduce pain, and help students stay active in the classroom, on the field, and at home. In most cases, no physician referral is needed to begin care.

Schedule Now

Why Students Experience Neck, Back, and Shoulder Pain

Students today spend much of their day sitting. Hours in the classroom are often followed by homework, extracurricular activities, and recreational screen time. While each activity alone may seem harmless, the combination of prolonged sitting, repetitive movements, and carrying heavy backpacks can gradually place extra stress on muscles and joints.

The good news is that many posture-related aches and pains can be prevented with simple adjustments to daily habits. Learning how to carry a backpack properly, set up a comfortable study space, and take regular movement breaks can help students stay healthier throughout the school year.

Heavy Backpacks

An overloaded backpack forces the body to compensate by leaning forward or shrugging the shoulders. Over time, this can increase strain on the neck, upper back, shoulders, and lower back.

Students should carry only what they need each day and organize heavier books closer to their back to improve weight distribution.

Long Hours of Sitting

Whether students are sitting in class or completing homework, remaining in one position for extended periods can lead to muscle fatigue and stiffness.

Changing positions, standing up regularly, and stretching throughout the day helps improve circulation and reduce discomfort.

Poor Study Posture

Many students complete homework while sitting on beds, couches, or the floor with laptops resting in their laps. These positions often encourage rounded shoulders, forward head posture, and prolonged bending of the neck.

Creating a comfortable study space with appropriate chair height and screen positioning helps reduce unnecessary strain.

Increased Screen Time

Phones, tablets, computers, and gaming systems often require looking downward for extended periods. This forward head posture increases the workload on the muscles supporting the neck and upper back.

Holding devices closer to eye level and taking regular breaks can help reduce muscle fatigue.

Backpack Safety Tips

Choosing the right backpack is only part of the equation. How students pack and wear their backpack plays an equally important role in reducing strain throughout the school day.

Making a few small adjustments before leaving home each morning can help students carry books and supplies more comfortably.

Choose the Right Backpack

Select a backpack with:

• Wide, padded shoulder straps
• Multiple compartments to distribute weight evenly
• A padded back panel for comfort
• Adjustable shoulder straps
• A waist or chest strap for heavier loads when appropriate

Pack Smart

Place heavier books and supplies closest to the back panel to keep the weight centered over the body.

Avoid carrying unnecessary items that add extra weight throughout the day.

Wear Both Shoulder Straps

Using only one shoulder strap shifts the load to one side of the body and may contribute to muscle fatigue and uneven posture.

Always wear both shoulder straps and adjust them so the backpack rests snugly against the middle of the back rather than hanging low.

Watch the Weight

As a general guideline, experts recommend keeping a backpack at or below approximately 10% of a student’s body weight whenever possible.

If a backpack consistently feels too heavy, encourage students to clean it out regularly or utilize lockers when available.

Study Space Ergonomics

A well-designed study space helps students maintain a more comfortable posture while completing homework or attending virtual classes. The goal isn’t perfect posture all day. It’s creating an environment that encourages neutral positioning and makes it easier to move throughout study sessions.

Students don’t need an expensive ergonomic desk or chair to benefit. Simple adjustments to seating, screen placement, and lighting can make a meaningful difference.

Sit with Good Support

Choose a chair that allows both feet to rest flat on the floor or on a footrest. Sit with your back supported against the chair instead of perching on the edge of the seat.

Position Your Screen at Eye Level

If using a laptop for extended periods, consider raising the screen with books or a laptop stand and using an external keyboard and mouse. Looking straight ahead instead of downward helps reduce strain on the neck and upper back.

Keep Frequently Used Items Close

Place books, notebooks, and school supplies within easy reach to avoid repeatedly twisting or reaching across your desk.

Avoid Studying in Bed

While studying in bed may feel comfortable, it often encourages slouching and prolonged neck flexion. Whenever possible, complete homework at a desk or table with good back support.

Take Regular Movement Breaks

Aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes. Even short movement breaks can help reduce stiffness and improve focus.

Simple Exercises for Students

Sitting in class, carrying a backpack, and completing homework can all contribute to muscle tightness throughout the day. These simple exercises can help improve posture, maintain mobility, and reduce stiffness. They require little or no equipment and can be performed at home or during study breaks.

Chin Tucks

• Sit tall with relaxed shoulders.
• Gently pull your chin straight backward.
• Hold for 3 seconds before relaxing.

Perform 10 repetitions.

Why it helps: Helps reduce forward head posture associated with prolonged reading, computer work, and phone use.

Upper Back Extension and Rotation Stretch

• Sit tall and place your hands behind your head.
• Gently extend your upper back over the back of your chair, or as far as comfortable if your chair doesn’t provide support.
• Hold for 5 seconds, then return to the starting position.
• Repeat 5 times.
• Keeping your hands behind your head, slowly rotate your upper body to the left and then to the right.
• Perform 5 rotations on each side.

Perform whenever you begin to feel stiff throughout the day.

Why it helps: Moving out of a seated posture helps restore mobility through the upper back, counteracts slouching, and can relieve tension in the neck and shoulders.

Doorway Pec Stretch

• Stand in a doorway with your forearms resting on the door frame.
• Step forward until you feel a gentle stretch across your chest.
• Keep your shoulders relaxed.

Hold for 30 seconds. Repeat 3 times.

Why it helps: Helps stretch tight chest muscles that contribute to rounded shoulders and poor posture.

Shoulder Blade Squeezes

• Sit or stand tall with your arms relaxed at your sides.
• Gently squeeze your shoulder blades together.
• Avoid shrugging your shoulders.
• Relax slowly.

Hold for 5 seconds. Perform 10 repetitions.

Why it helps: Strengthens the muscles that support good posture and helps reduce upper back fatigue.

Hip Flexor Stretch

• Step one foot forward into a lunge position.
• Keep your back upright while gently shifting your weight forward.
• You should feel a stretch along the front of the hip on your back leg.

Hold for 30 seconds on each side. Repeat 2 to 3 times.

Why it helps: Prolonged sitting can tighten the hip flexors. Stretching these muscles supports better posture and helps reduce lower back stiffness.

When to See a Physical Therapist

Occasional soreness after carrying a heavy backpack or spending extra time studying is common. However, ongoing pain should not be considered a normal part of growing up.

If a student experiences recurring neck, back, or shoulder pain, headaches related to posture, numbness or tingling, pain that limits participation in sports or other activities, or discomfort that persists despite improving posture and reducing backpack weight, a physical therapy evaluation may help identify the underlying cause.

A physical therapist can assess posture, flexibility, strength, movement patterns, and backpack fit to develop an individualized treatment plan. Therapy may include stretching, strengthening exercises, manual therapy, posture education, and recommendations for improving study ergonomics and daily movement habits.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

How heavy should my child’s backpack be?

Many experts recommend keeping a backpack at or below approximately 10% of a child’s body weight whenever possible. Regularly removing unnecessary items can help reduce strain.

Is poor posture harmful for students?

Poor posture isn’t usually harmful by itself, but remaining in one position for long periods may contribute to muscle fatigue, stiffness, and discomfort over time.

How often should students take movement breaks?

Students should aim to stand, stretch, or walk for a few minutes every 30 to 60 minutes during homework or extended study sessions.

Can using a laptop cause neck pain?

Yes. Looking down at a laptop screen for prolonged periods can contribute to forward head posture and neck strain. Raising the screen and using an external keyboard can help improve ergonomics.

Can physical therapy help improve posture?

Yes. Physical therapists can evaluate posture, movement, flexibility, and strength while providing individualized exercises and education to help reduce discomfort and improve movement patterns.

The post Back-to-School Posture Guide: Neck, Back, and Shoulder Tips for Students appeared first on ATI.

By the middle of the year, many people have settled into daily work routines without giving much thought to their workstation setup. Whether you’re working from home, in an office, or splitting time between both, hours spent sitting at a poorly arranged desk can gradually contribute to neck pain, back pain, shoulder tension, and wrist discomfort.

The good news is that improving your workspace doesn’t have to mean buying expensive equipment. Small changes to your chair, monitor, keyboard, and daily movement habits can reduce unnecessary strain and help you work more comfortably. This guide explains how to build a healthier workstation, incorporates expert insights from an ATI Physical Therapy clinician recently featured by Fit&Well, and outlines when physical therapy may help if pain persists.

Reviewed and contributions made by physical therapist Daniel Kline, DPT, SCS, ATC

Key Takeaways

• Small ergonomic adjustments can reduce stress on your neck, back, shoulders, and wrists.
• Sitting in one position for long periods can contribute to stiffness and discomfort.
• Regular movement breaks are just as important as proper workstation setup.
• Good posture is about reducing strain, not maintaining a perfectly upright position all day.
• Physical therapy can help address persistent pain related to desk work.

By the Numbers: Desk Work and Musculoskeletal Pain

Millions of Americans spend most of their workday sitting, making workstation setup an important part of overall musculoskeletal health.

• In one study of desk-based workers, 43.3% reported neck pain during the previous year, and 28.3% experienced work-related neck pain.
  Source: NIH / PMC: Work-Related Neck Pain Among Desk Job Workers
• Nearly 60% of office workers reported musculoskeletal pain in at least one body region, with the neck, shoulders, and lower back among the most commonly affected areas.
  Source: NIH / PMC: Ergonomic Factors and Upper-Body Pain Among Office Workers
• Computer workers may be two to three times more likely to develop chronic neck pain than the general population.
  Source: NIH / PMC: Effectiveness of Exercise in Office Workers With Neck Pain

These statistics reinforce an important point: discomfort isn’t simply part of office work. Proper workstation setup, regular movement breaks, and healthy posture habits can significantly reduce strain on your body over time.

If desk work is causing ongoing neck, back, shoulder, or wrist pain, ATI Physical Therapy can help. Our team will develop a personalized treatment plan to reduce pain, improve mobility, and help you feel more comfortable throughout your workday. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Why Desk Work Can Lead to Pain

Working at a computer doesn’t automatically cause pain, but repeating the same posture for hours each day can place stress on muscles and joints. Even a well-designed workstation can’t completely eliminate discomfort if you rarely change positions or take movement breaks.

The combination of prolonged sitting, repetitive typing, and poor monitor positioning often contributes to gradual aches that become more noticeable over time.

Sitting Too Long

Remaining in one position reduces circulation and increases muscle fatigue. Over time, this can contribute to stiffness in the neck, shoulders, lower back, and hips.

Poor Monitor Placement

Looking too far down or up at your screen places unnecessary stress on your neck. Keeping your monitor at eye level can help promote a more comfortable posture.

Keyboard and Mouse Position

Arms that reach too far forward or wrists that remain bent while typing can increase tension in the shoulders, forearms, and hands.

Lack of Movement

The body is designed to move. Standing, stretching, or taking a brief walk every 30 to 60 minutes helps improve circulation and reduce stiffness.

ATI Expert Insight

Poor workstation setup doesn’t just affect your comfort. Over time, it can change the way your body moves.

Daniel Kline, PT, DPT, a physical therapist with ATI Physical Therapy, recently shared with Fit&Well that prolonged sitting and computer work commonly contribute to rounded shoulders, forward head posture, and tightness through the chest and upper back. He emphasized that pairing proper workstation ergonomics with regular stretching and strengthening exercises can help reduce discomfort, improve posture, and support healthier movement throughout the workday.

Related Reading: The Four Most Effective Stretches for Rounded Posture From Sitting at a Desk

Simple Ergonomic Changes That Can Help

Many workstation improvements require little or no cost. Small adjustments to your setup can reduce unnecessary strain without completely changing how you work. Combined with regular movement and targeted stretching, these changes can help you stay more comfortable throughout the workday.

Raise Your Monitor

Position the top of your monitor at or just below eye level so you can look straight ahead without tilting your head.

Support Your Lower Back

Choose a chair that supports the natural curve of your lower back, and keep both feet flat on the floor or on a footrest.

Keep Elbows Close

Your elbows should remain close to your sides at roughly a 90-degree angle while typing or using your mouse.

Relax Your Shoulders

Avoid shrugging your shoulders or reaching excessively for your mouse. Keep frequently used items within easy reach.

Change Positions Often

There is no such thing as perfect posture all day. The best posture is your next posture. Aim to stand, stretch, or walk briefly every 30 to 60 minutes.

Desk Exercises Recommended by ATI Physical Therapy

The following exercises are commonly recommended by ATI Physical Therapy clinicians to help improve posture, reduce muscle tension, and counteract the effects of prolonged desk work. Several of these movements were recently highlighted by ATI physical therapist Daniel Kline, PT, DPT, in his Fit&Well interview discussing posture and desk ergonomics.

Doorway Pec Stretch

• Stand in a doorway with your forearms resting against the frame.
• Step forward until you feel a stretch across your chest.
• Keep your shoulders relaxed.

Hold for 30 seconds. Repeat 3 times.

Why it helps: Opens the chest and helps counteract rounded shoulders caused by prolonged sitting.

Prayer Stretch

• Place your palms together in front of your chest.
• Slowly lower your hands while keeping your palms together.
• Stop when you feel a stretch through your wrists and forearms.

Hold for 20 to 30 seconds. Repeat 3 times.

Why it helps: Reduces stiffness in the wrists and forearms from prolonged typing and mouse use.

Band External Rotation

• Hold a resistance band with your elbows tucked against your sides.
• Rotate your hands outward while keeping your elbows in place.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Strengthens the rotator cuff and upper back muscles that support healthy shoulder posture.

Band Shoulder Extension

• Hold a resistance band with your arms straight.
• Pull the band backward toward your hips.
• Slowly return to the starting position.

Perform 2 sets of 12 repetitions.

Why it helps: Activates the muscles that pull the shoulders back into better alignment.

Chin Tucks

• Sit tall with relaxed shoulders.
• Gently pull your chin straight backward.
• Hold for 3 seconds before relaxing.

Perform 10 repetitions.

Why it helps: Helps reduce forward head posture associated with prolonged computer work.

Upper Back Extension and Rotation Stretch

• Sit tall and place your hands behind your head.
• Gently extend your upper back over the back of your chair, or as far as comfortable if your chair doesn’t provide support.
• Hold for 5 seconds, then return to the starting position.
• Repeat 5 times.
• Keeping your hands behind your head, slowly rotate your upper body to the left and then to the right.
• Perform 5 rotations on each side.

Perform whenever you begin to feel stiff throughout the workday.

Why it helps: Moving out of your desk posture is one of the best ways to reduce stiffness. Extending and rotating your upper back helps restore mobility, counteracts a hunched sitting position, and can relieve tension in the neck and shoulders.

When to See a Physical Therapist

Minor stiffness after a long workday often improves with movement, but persistent pain, numbness, tingling, or headaches related to desk work should not be ignored. Addressing symptoms early may help prevent more significant problems from developing.

A physical therapist can assess your posture, movement patterns, flexibility, strength, and workstation setup to identify factors contributing to your discomfort. Treatment may include targeted exercises, manual therapy, ergonomic recommendations, and strategies to help you move more comfortably throughout the workday.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the best desk posture?

Aim for a comfortable, supported posture with your feet flat on the floor, elbows close to your body, and your monitor at eye level.

How often should I stand while working?

Standing or walking for a few minutes every 30 to 60 minutes can help reduce stiffness and muscle fatigue.

Can poor ergonomics cause neck pain?

Yes. Poor monitor placement, unsupported posture, repetitive movements, and prolonged sitting can all contribute to neck discomfort.

Can physical therapy help with desk-related pain?

Yes. Physical therapy can identify movement limitations, improve strength and flexibility, recommend ergonomic adjustments, and help reduce pain associated with prolonged desk work.

The post Mid-Year Desk Reset: How Small Setup Changes Can Reduce Pain appeared first on ATI.

Backpacks are not just a school-year issue. During the summer, kids often carry bags for camp, vacations, sports, sleepovers, day trips, and airport travel. Water bottles, snacks, tablets, sports gear, extra clothes, sunscreen, and camp supplies can add up quickly. When bags are too heavy or worn improperly, they can place unnecessary stress on the back, shoulders, and neck. This guide explains how to choose and wear a backpack safely, common signs of strain, and simple ways to help kids stay comfortable and active during summer activities.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Heavy or poorly fitted backpacks can contribute to back, neck, and shoulder discomfort.
• A child’s backpack should generally stay within 10 to 15 percent of their body weight.
• Wearing both shoulder straps helps distribute weight more evenly.
• Summer camp, sports, travel, and day trips can all create backpack-related strain.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

What Backpack Safety Matters

Many families think backpack-related strain is mostly limited to the school year, but kids often continue carrying bags regularly during the summer months. Camp supplies, sports gear, travel bags, and activity backpacks can still place repeated stress on growing muscles and joints.

Summer bags can also be heavier than expected. A backpack packed with a large water bottle, lunch, towel, extra clothes, books, electronics, sunscreen, and sports gear may put more strain on a child’s body than parents realize. Long walks through airports, amusement parks, campsites, or sports complexes can make that strain worse.

When kids carry too much weight or wear a backpack incorrectly, they may lean forward, round their shoulders, shift weight to one side, or change the way they walk. These adjustments may seem small, but over time, they can contribute to soreness in the back, neck, and shoulders.

Building safer backpack habits year-round can help kids move more comfortably during summer activities and support better posture as they grow.

By the Numbers: Backpack Use and Child Health

Backpack-related discomfort is common among school-age children and adolescents, and summer activities can continue many of the same movement and carrying demands.

• Keep backpack weight under 10 to 15 percent of a child’s body weight. The American Academy of Pediatrics says backpacks should not weigh more than 15 percent of a child’s body weight, while Children’s Hospital Los Angeles cites the AAP’s 10 to 15 percent recommendation. For an 80-pound child, that means about 8 to 12 pounds max. (HealthyChildren.org)
• Watch the fit, not just the weight. Nationwide Children’s Hospital recommends weighing both the child and the backpack, keeping the load at no more than 10 percent of body weight, and adjusting straps so the pack does not sit more than 4 inches below the waistline. (NationwideChildrens.org)
• Support strength and movement outside of backpack use. The World Health Organization recommends that children and adolescents ages 5 to 17 get at least 60 minutes of moderate-to-vigorous physical activity daily, with muscle- and bone-strengthening activities at least 3 days per week. (World Health Organization)

These trends highlight why proper backpack use and movement habits matter throughout the year, including during summer travel and camp activities.

Signs a Backpack May Be Too Heavy

Kids may not always recognize when a backpack is placing too much strain on their body. In many cases, signs of discomfort develop gradually and may first show up as changes in posture, movement, or energy levels during activities. Paying attention to these early warning signs can help prevent minor soreness from becoming more persistent discomfort.

Leaning Forward While Walking
If a child leans forward to balance the backpack, it may be too heavy or poorly positioned.

Shoulder or Neck Discomfort
Straps that dig into the shoulders or complaints of soreness may indicate excess load or improper fit.

Red Marks or Pressure Areas
Visible marks on the shoulders after removing the backpack may suggest the weight is not being distributed properly.

Changes in Posture
Rounded shoulders or difficulty standing upright can signal that the backpack is contributing to strain.

Trouble Putting the Backpack on or Taking It Off
If a child struggles to lift the backpack, swings it awkwardly onto one shoulder, or needs help carrying it, the load may be too heavy.

Fatigue During Normal Activities
If a child tires quickly while walking through camp, the airport, or a day trip location, the backpack may be adding unnecessary stress.

If your child is experiencing back, neck, or shoulder discomfort related to backpack use or activity, come to ATI Physical Therapy for an initial evaluation. We will build a personalized plan around your child’s needs and goals. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

How to Choose the Right Backpack

The right backpack can make a big difference in comfort and posture. When choosing a backpack for camp, travel, or daily activities, look for features that help distribute weight and reduce pressure.

Choose Wide, Padded Shoulder Straps
Wide straps help spread pressure across the shoulders. Thin straps can dig into the skin, especially when the bag is heavy.

Look for a Padded Back
A padded back can improve comfort and help prevent hard items inside the bag from pressing into the child’s back.

Use Multiple Compartments
Compartments make it easier to distribute weight evenly. They also help keep heavier items closer to the body.

Consider Chest or Waist Straps
For longer walks, travel days, or outdoor activities, chest or waist straps can help stabilize the backpack and reduce shifting.

Keep the Backpack Lightweight
The backpack itself should not add unnecessary weight. Choose a bag that is sturdy but not bulky.

Match the Backpack to the Activity
A full hiking-style backpack may be useful for outdoor camping or travel, but it may be too large for everyday use. For shorter activities, a smaller bag may help prevent overpacking.

How to Improve Backpack Safety

Small adjustments to backpack setup and carrying habits can make a significant difference in comfort and posture. The goal is not to avoid backpacks entirely, but to reduce unnecessary stress while helping kids move naturally and comfortably during travel, camp, and other activities.

Use Both Shoulder Straps
Wearing both straps helps distribute weight evenly across the body and reduces strain on one side.

Adjust the Fit
The backpack should sit close to the body and rest slightly above the waist, not hanging low.

Pack Heavier Items Close to the Back
Placing heavier objects near the center of the back helps improve balance and reduce pulling forces.

Lighten the Load
Encourage kids to carry only what they need and remove unnecessary items regularly.

Simple Exercises to Support Posture and Comfort

Movement and posture exercises can help support strength, flexibility, and overall comfort during periods of increased backpack use. These exercises are simple, quick, and appropriate for most school-age children. Performing them consistently can help reduce stiffness and support healthier posture during daily activities.

Move slowly and stop if pain increases.

Shoulder Blade Squeezes

• Sit or stand upright
• Gently squeeze shoulder blades together
• Hold for 2 seconds
• Perform 2 sets of 10 repetitions

Wall Posture Hold

• Stand with head, shoulders, and back against a wall
• Hold posture while breathing normally
• Hold for 20 seconds
• Repeat 3 times

Chest Stretch

• Stand in a doorway with forearms on each side
• Gently lean forward until a stretch is felt in the chest
• Hold for 20 to 30 seconds
• Repeat 2 times

Shoulder Rolls

• Sit or stand tall.
• Slowly roll the shoulders backward in a comfortable circle.
• Perform 10 repetitions.
• Repeat as needed after carrying a backpack.

When to See a Physical Therapist

Occasional soreness after a long day of travel or activity may improve with rest, lighter packing, and better backpack fit. But if pain continues, worsens, or begins affecting daily activities, it may be time to seek guidance. Parents should consider physical therapy if a child:

• Regularly complains of back, neck, or shoulder pain.
• Changes posture while walking or standing.
• Avoids activities because of discomfort.
• Has pain that does not improve after adjusting backpack weight or fit.
• Experiences discomfort during camp, sports, travel, or school activities.

A physical therapist can evaluate posture, movement, strength, and flexibility to identify factors contributing to discomfort. They can also recommend strategies to improve backpack fit, carrying habits, and overall movement patterns.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

How heavy should a child’s backpack be?
A child’s backpack should generally weigh no more than 10 to 15 percent of their body weight. A child should also be able to stand upright, walk comfortably, and put the backpack on without struggling.

Is carrying a backpack on one shoulder bad?
Carrying a backpack on one shoulder can place uneven stress on the neck, shoulders, and back. Wearing both straps helps distribute weight more evenly.

Can backpacks affect posture?
Heavy or poorly fitted backpacks may contribute to posture changes and discomfort over time.

What should kids pack for summer camp without making the backpack too heavy?

Pack only what is needed for the day. Common items like water bottles, snacks, sunscreen, towels, extra clothes, books, and sports gear can add weight quickly. Place heavier items close to the back and remove unnecessary items daily.

Can physical therapy help with backpack-related pain?
Yes. Physical therapy can help improve posture, strength, and movement patterns that contribute to discomfort.

The post Backpack Safety for Kids: Summer Travel and Camp Edition appeared first on ATI.

You head outside for a quick hour in the garden, and the next morning your back is tight, your knees ache, and your shoulders are sore.  Gardening is a great way to stay active, but it can also lead to back, knee, and shoulder pain if your body is not prepared.  Repetitive bending, kneeling, lifting, and reaching can strain the body, especially when tissues aren’t conditioned for those loads and positions. This guide explains why gardening pain happens, how to prevent it, and simple ways to stay comfortable while enjoying your time outdoors.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Gardening often involves repetitive movements that can strain the back, knees, and shoulders.
• Repetitive or sustained bending over shifts the load away from the hips and onto the lower back and hamstrings.
• Small changes in technique and setup can reduce stress on your body.
• Taking breaks and preparing your body can help prevent injury.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Gardening Can Cause Pain

Gardening requires a combination of movements that many people do not perform regularly during the winter months. Activities like digging, planting, weeding, and lifting bags of soil can quickly add up and place stress on your body.

Bending forward for long periods can strain the lower back, while kneeling or squatting may irritate the knees. Reaching overhead or using tools repeatedly can also lead to shoulder fatigue. When muscles are not conditioned for these movements, even simple tasks can become uncomfortable

Over time, these repeated stresses can change how your body moves, leading to stiffness, soreness, or pain during and after gardening.

Common Gardening Pain Areas

Gardening often involves repeated movements that target the same joints and muscle groups. Without enough variation or support, these areas can become sore or fatigued, especially during longer sessions. Recognizing where pain tends to develop can help you adjust your approach early and reduce strain before it becomes something more limiting.

Lower Back Pain

Repeated bending at your low back rather than your hips is one of the most common reasons people feel sore after gardening.

Knee Pain

Kneeling, squatting, and transitioning between positions can irritate the knees, particularly when working on hard or uneven surfaces.

Shoulder Pain

Reaching, lifting, and repetitive arm movements can lead to shoulder strain, especially when working overhead or using tools for extended periods.

If you or a loved one is experiencing pain during gardening or other activities, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

How to Garden Without Pain

Reducing gardening pain is not about avoiding activity but about making small adjustments to how you move and how your environment is set up. Paying attention to posture, pacing, and body positioning can help reduce unnecessary stress and allow you to stay active longer without discomfort.

Use Proper Lifting Technique

Think ‘hips back, chest tall’ when lifting a bag of soil or pot. If your back is rounding, you are putting the strain in the wrong place.. Keep objects close to your body and avoid twisting.

Change Positions Frequently

Avoid staying in one position for too long. Alternate between standing, kneeling, and sitting to reduce strain on joints and muscles.

Use Supportive Tools

Kneeling pads, raised garden beds, and long-handled tools can help reduce bending and pressure on your body.

Pace Yourself

Break tasks into smaller sessions and take short breaks to avoid fatigue and maintain good movement patterns.

Simple Warm-Up Before Gardening

Preparing your body before gardening can help reduce stiffness and improve how your muscles and joints respond to activity. A short warm-up can increase circulation, improve flexibility, and make movements feel more natural once you get started.

Move slowly and stop if pain increases.

Arm Circles

• Prepare your arms to be reaching and lifting:
  • Extend your arms to your sides
  • Perform 10 circles forward
  • Perform 10 circles backward

Standing Hip Hinge

• Get started in the right pattern and warm up joints and tissues
  • Stand with feet shoulder-width apart
  • Bend slightly at the hips while keeping your back straight
  • Return to standing
  • Perform 10 repetitions

Knee Bends

• Prepare for kneeling and squatting:
  • Stand with feet shoulder-width apart
  • Slowly bend your knees into a partial squat
  • Return to standing
  • Perform 10 repetitions

When to See a Physical Therapist

If gardening is starting to leave you sore instead of relaxed, it’s worth a conversation with a physical therapist. Early support can help prevent minor issues from becoming more persistent problems.

A physical therapist can assess your movement, strength, and flexibility, then create a personalized plan to help reduce pain and improve how your body handles activity.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Why does my back hurt after gardening?
Back pain is often caused by prolonged bending or improper lifting technique.

Is kneeling bad for my knees?
Kneeling can irritate the knees, especially on hard surfaces. Using padding can help reduce pressure.

How can I prevent shoulder pain while gardening?
Avoid repetitive overhead movements and take breaks to reduce strain.

Can physical therapy help with gardening pain?
Yes. Physical therapy can improve strength, mobility, and movement patterns to reduce pain.

The post Gardening Without Pain: Simple Ways to Protect Your Back, Knees, and Shoulders appeared first on ATI.

If walking hurts, don’t ignore it. Pain in your feet, knees, hips, or back can be a sign of an underlying issue. This guide explains common causes of walking pain, what your symptoms may be telling you, and when to see a physical therapist.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Walking pain can occur in the feet, knees, hips, or lower back.
• Early treatment can help prevent symptoms from getting worse.
• Small changes in strength and movement can reduce pain and improve walking.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Understanding Walking Pain

Walking is part of everyday life, which is exactly why pain with every step can be so frustrating. Even minor issues, like muscle weakness, joint stiffness, overuse, or poor alignment, can put extra strain on your body and make walking uncomfortable. Pain can also show up after changes in activity, footwear, or terrain. Over time, those small stresses can build up, change the way you move, and lead to pain in your feet, knees, hips, or back.
Walking pain is not random. Once you understand what is causing it, you can start taking the right steps to feel better.

By the Numbers: Walking Pain and Mobility

Walking-related pain and mobility issues are extremely common and can impact daily life.

• Up to 1 in 4 adults experience chronic pain that can affect daily movement and activity levels (Centers for Disease Control and Prevention).
• Arthritis, a leading cause of joint pain during walking, affects millions of adults and commonly affects the knees and hips (Centers for Disease Control and Prevention).
• Foot and ankle problems are a frequent source of walking pain, especially when combined with improper footwear or overuse (American Academy of Orthopaedic Surgeons).

These trends highlight how common walking pain is and why early attention can make a meaningful difference.

If you or a loved one is experiencing pain while walking, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

What Pain When Walking May Be Telling You

Pain when walking does not always start with one clear injury. Often, it builds as repeated stress, weakness, stiffness, or changes in movement begin to catch up with you. The location of the pain can offer clues about what is driving it and what kind of treatment may help.

Foot Pain When Walking

Pain in the bottom of the foot is often linked to plantar fasciitis, irritated soft tissue, or strain from overuse. Unsupportive shoes, long hours on your feet, or a sudden jump in activity can trigger it.

Many people notice it most with their first steps in the morning or after sitting for a while.

Knee Pain When Walking

Knee pain often develops when the joint is taking more stress than it can handle. That can happen because of muscle weakness, poor alignment, or irritation in the cartilage and surrounding tissues. It may become more noticeable on stairs, hills, or longer walks.

Hip Pain When Walking

Hip pain can come from joint stiffness, muscle weakness, or overworked tissues around the hip. Some people feel it in the front of the hip, while others notice it along the outside. It may show up as a deep ache that makes walking feel less smooth and comfortable.

Lower Back Pain When Walking

Lower back pain during walking is often tied to posture, limited mobility, or weakness in the core and hips. It may start as mild discomfort and build the longer you stay on your feet, especially if your body is compensating for stiffness or poor movement elsewhere.

Steps You Can Take to Reduce Walking Pain

Reducing walking pain usually takes more than just resting and hoping it goes away. The goal is to take stress off the irritated area, improve how your body moves, and make a few smart changes that support recovery.

Get the Right Shoes for Your Feet

Do not just grab a new pair of sneakers and hope for the best. Go to a specialty running or footwear store where they can measure your feet properly, look at your arch type, and recommend shoes based on how you walk and where you feel pain. If your shoes are worn down, replace them. The right support can make a noticeable difference.

Build Strength Where You Need It

Weakness in the hips, glutes, core, or legs can increase stress on the feet, knees, and back. Start with targeted exercises that match your symptoms and increase gradually. If an exercise makes your pain worse during or after, that is a sign to back off and adjust.

Work on Stiff Areas

Tight ankles, stiff hips, and limited mobility through the lower back can all change the way you walk. Gentle stretching and mobility work can help you move more freely and reduce strain with each step. Focus on the areas that feel restricted, not just the place that hurts.

Adjust How Much You Are Doing

You do not have to stop walking completely, but you may need to scale it back for a bit. Shorten your distance, avoid hills, switch to flatter surfaces, or take breaks before pain starts to build. The goal is to stay moving without repeatedly aggravating the problem.

Pay Attention to Patterns

Notice when the pain is worst: first thing in the morning, after long walks, on stairs, or after sitting. Those patterns can help you figure out what is driving the problem and whether it is improving or getting worse.

Get Evaluated if it Keeps Coming Back

If walking pain keeps returning, starts changing the way you move, or limits how far you can go, it is time to get an evaluation. A physical therapist can help pinpoint the source and give you a plan that is more specific than trial and error.

Exercises to Try Based on Where It Hurts

The right exercises depend on where your pain stems from. If your symptoms are related to foot strain, knee overload, hip weakness, or lower back stiffness, a few targeted movements can help reduce stress on irritated areas and improve the way you walk. These exercises are simple starting points that support strength, control, and mobility in the areas most often linked to walking pain.

Move slowly, stay controlled, and stop if your pain gets sharper, starts spreading, or feels worse afterward. Mild muscle fatigue is fine. Increasing joint pain is not.

Heel Raises for Foot and Ankle Support

If pain is showing up in the bottom of your foot, around the heel, or through the arch, calf and foot strength can make a real difference. Heel raises help build support through the foot and ankle, which can reduce strain with each step. This can be especially helpful for pain related to plantar fasciitis, overuse, or poor push-off when walking.

How to do it:

• Stand near a counter, wall, or sturdy chair for balance
• Place your feet hip-width apart
• Slowly lift your heels off the ground so you rise onto the balls of your feet
• Pause for 1 to 2 seconds at the top
• Lower slowly and with control

Start with 2 sets of 10 repetitions

What to watch for:

• Keep your weight centered; do not roll your ankles outward
• Try not to rush the lowering phase
• If both feet feel easy, then progress to doing more of the work on one side at a time

Seated Knee Extensions for Knee Support

If walking bothers your knee, especially with stairs, hills, or longer distances, thigh muscle weakness may be adding extra stress to the joint. Seated knee extensions help strengthen the quadriceps, which support the knee and improve control during walking.

How to do it:

• Sit tall in a chair with both feet flat on the floor
• Slowly straighten one knee until your leg is almost fully extended
• Hold for 1 to 2 seconds
• Lower back down with control
• Repeat on the other side

Start with: 2 sets of 10 repetitions per leg

What to watch for:

• Move slowly instead of snapping the leg straight
• Keep your posture upright rather than leaning back
• You should feel the front of the thigh working, not sharp pain in the knee

Bridges for Hip and Glute Strength

If you feel pain in the hip, or if your knee or low back starts to ache the longer you walk, weakness through the hips and glutes may be part of the problem. Bridges help strengthen the muscles that stabilize your pelvis and support better alignment with each step.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor
• Place your feet about hip-width apart
• Tighten your stomach gently, squeeze your glutes, and then lift your hips off the floor
• Raise until your shoulders, hips, and knees form a gentle line
• Pause briefly, then lower slowly

Start with: 2 sets of 10 repetitions

What to watch for:

• Push through your heels, not your toes
• Do not arch your lower back to get higher
• You should feel this mostly in the glutes and the back of the hips

Hip Mobility for Stride and Lower Back Relief

If your hip feels stiff, your stride feels shorter, or your lower back starts tightening up during walks, limited hip mobility may be forcing your body to compensate. A gentle hip stretch can help you move more freely and reduce stress above and below the joint.

How to do it:

• Stand in a split stance with one foot forward and one foot back
• Bend the front knee slightly
• Tuck your pelvis under a bit and shift your weight forward until you feel a stretch in the front of the back hip
• Hold, then switch sides

Start with: 20 to 30 seconds per side, 2 to 3 times

What to watch for:

• Keep your chest upright
• Do not force the stretch
• You should feel a gentle pull in the front of the hip, not pinching

Standing Marches for Balance and Hip Control

If walking feels awkward, uneven, or unstable, standing marches can help improve single-leg control and hip stability. That matters because every step you take puts your body briefly on one leg.

How to do it:

• Stand tall near a counter or wall for support
• Slowly lift one knee toward hip height, then lower it
• Alternate sides in a slow, controlled rhythm
• Focus on staying upright and balanced

Start with: 2 sets of 10 marches per side

What to watch for:

• Avoid leaning side to side
• Keep your core gently engaged
• Use your hands for balance as needed

How These Exercises Connect to Walking Pain

These movements are not random. Each one supports a problem area commonly involved in pain when walking:

• Foot pain: heel raises can improve calf and foot strength to reduce stress on the plantar fascia and other overworked tissues
• Knee pain: knee extensions and bridges can improve support from the quads and hips, so the knee is not doing all the work
• Hip pain: bridges, marches, and hip mobility work can improve stability and reduce strain around the joint
• Lower back pain: stronger hips, better balance, and improved mobility can reduce the compensations that build tension in the lower back

A Simple Way to Start

If you want to try these on your own, start small. Pick 2 or 3 exercises that match where your pain is showing up and do them 3 to 4 times per week for 2 weeks.

A simple example:

• Foot pain: heel raises, hip bridges, standing marches
• Knee pain: seated knee extensions, hip bridges, standing marches
• Hip pain: hip bridges, hip mobility stretch, standing marches
• Lower back pain: hip bridges, hip mobility stretch, standing marches

If your walking feels easier, your pain comes on later, or recovery is quicker afterward, that is a good sign you are moving in the right direction. If symptoms keep getting worse, start limiting how far you walk, or change the way you move, then it is time to get evaluated by a physical therapist.

When to See a Physical Therapist

If walking pain continues, worsens, or begins to limit your daily activity, it may be time for an evaluation. A licensed physical therapist can assess how your body moves, identify the source of your pain, and create a personalized plan to help you move more comfortably.

If you or a loved one is experiencing pain while walking, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is it normal to have pain when walking?
Occasional discomfort can happen, but ongoing pain is often a sign something needs attention.

Should I keep walking through pain?
Mild discomfort may improve with movement, but persistent or worsening pain should be evaluated.

Can shoes cause walking pain?
Yes. Poor support or worn-out shoes can contribute to foot, knee, and hip pain.

Can physical therapy help walking pain?
Yes. Physical therapy can improve strength, mobility, and movement patterns to reduce pain.

The post Pain When Walking: Common Causes and When to Get Help appeared first on ATI.

Spring cleaning often means lifting, carrying, bending, reaching, and moving heavy household items around the house. Tasks like moving furniture, hauling storage boxes, and tackling yard work can place extra strain on your back and shoulders if your body is not prepared. The good news is that a few simple safe lifting techniques can help you clean and organize your home while reducing injury risk. This guide explains why spring cleaning injuries happen and shares practical tips to protect your body during seasonal home projects.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Spring cleaning often involves lifting and repetitive movements your body may not perform regularly.
• Improper lifting mechanics are a common cause of back and shoulder strain.
• Using proper lifting technique can significantly reduce injury risk.
• Preparing your body before heavy cleaning tasks can help prevent pain.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Spring Cleaning Can Lead to Injuries

Many spring cleaning tasks involve physical movements that place stress on the body. Lifting heavy storage boxes, reaching overhead to clean shelves, moving furniture, and repetitive bending all increase strain on the back and shoulders.

When these movements happen suddenly after a less active winter season, muscles and joints may not be prepared for the extra workload. Fatigue also plays a role. As muscles tire, lifting technique often breaks down, placing more pressure on the spine.

Using proper lifting mechanics, pacing yourself, and preparing your body before heavy work can help prevent common spring cleaning injuries.

By the Numbers: Physical Activity and Heart Health

Back pain and lifting-related strain are extremely common and often linked to everyday activities like home projects and cleaning.

• About 39 percent of adults reported experiencing back pain in the past three months, according to national health data (Centers for Disease Control and Prevention – National Center for Health Statistics).
• Musculoskeletal conditions affect an estimated 1.71 billion people worldwide, making them one of the leading causes of disability (World Health Organization).
• Low back pain is the second most common symptom-related reason for seeking care from a primary care physician (National Institutes of Health).

These findings highlight why proper lifting mechanics and preparation can make a meaningful difference during physically demanding tasks like spring cleaning.

If you or a loved one is experiencing back or shoulder pain during spring projects, come to ATI Physical Therapy for an initial injury evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Common Spring Cleaning Injuries

Spring cleaning often involves lifting, reaching, bending, and carrying objects that your body may not handle regularly during the rest of the year. These movements can place added stress on muscles and joints, especially when they are repeated throughout the day. When the body is not accustomed to these activities, smaller strains can develop into more noticeable discomfort.

These types of strains are often referred to as lifting injuries and commonly occur during seasonal home projects like spring cleaning or moving.

Lower Back Strain

The lower back is the most common area injured during lifting tasks. Bending forward at the waist instead of using the legs places excessive stress on spinal muscles and ligaments.

Shoulder Strain

Reaching overhead to clean cabinets or lift items onto shelves can overload shoulder muscles, particularly when objects are heavy.

Neck and Upper Back Tension

Holding awkward positions while scrubbing, reaching, or carrying items can create muscle tension in the upper back and neck.

Knee and Hip Stress

Repeated squatting, kneeling, and lifting can place additional stress on the hips and knees, particularly if muscles fatigue during longer projects.

Safe Lifting Tips to Prevent Back and Shoulder Injuries

Many spring cleaning injuries occur not because objects are extremely heavy, but because they are lifted in improper body positions. When the back bends or twists while lifting, the muscles and joints of the spine absorb much of the load. Using proper lifting mechanics allows stronger muscle groups, particularly the legs and hips, to do more of the work. A few small adjustments in how you lift and carry items can greatly reduce strain on the back and shoulders during home projects.

Lift With Your Legs

Bend your hips and knees while keeping your back straight. Push through your legs as you lift rather than pulling with your back.

Keep Objects Close to Your Body

Holding items close to your torso reduces the load placed on your spine.

Avoid Twisting While Lifting

Turn your whole body instead of twisting your back while carrying objects.

Test the Weight First

Before lifting, gently test how heavy the object is. If it feels too heavy, ask for help or divide the load.

Take Breaks

Fatigue increases injury risk. Short breaks help maintain proper lifting mechanics.

Simple Warm-Up Before Spring Cleaning or Heavy Lifting

Just like athletes warm up before physical activity, preparing your body before cleaning or lifting can help reduce stiffness and improve mobility. A short warm-up increases blood flow to muscles, helps joints move more comfortably, and prepares your body for bending, reaching, and carrying tasks. These movements only take a few minutes but can help reduce strain during longer cleaning sessions.

Perform these movements slowly and with control. Stop if pain increases.

Arm Circles

• Extend your arms out to your sides at shoulder height
• Perform 10 small circles forward
• Perform 10 circles backward

Standing Hip Hinge

• Stand with feet shoulder-width apart
• Place hands on hips
• Bend slightly at the hips while keeping your back straight
• Return to standing
• Perform 10 slow repetitions

Shoulder Blade Squeezes

• Stand upright with arms relaxed
• Pull your shoulder blades gently back and down
• Hold for 2 seconds
• Relax slowly
• Perform 2 sets of 10 repetitions

When to See a Physical Therapist

If you or a loved one is experiencing back or shoulder pain during spring projects, come to ATI Physical Therapy for an initial injury evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the safest way to lift a heavy box?
Bend at your hips and knees, stabilize your midsection by keeping your abdominals tight and back flat, keep the object close to your body, and lift using your legs.

Why does my back hurt after lifting during cleaning?
Back pain often occurs when lifting technique places too much stress on the spine or surrounding muscles.

Should I warm up before heavy cleaning?
Yes. Gentle movement helps prepare muscles and joints for lifting and repetitive tasks.

What causes back pain when lifting heavy objects?
Back pain during lifting often occurs when the spine bends or twists while carrying weight. Using proper lifting mechanics allows stronger muscles in the legs and hips to handle the load instead of the back.

Can physical therapy help prevent lifting injuries?
Yes. Physical therapy can improve strength, mobility, and lifting mechanics to reduce injury risk.

The post Spring Cleaning Without Pain: Safe Lifting Tips to Prevent Back and Shoulder Injuries appeared first on ATI.

Shoveling snow and winter cleanup are unavoidable for many people, but they can place significant strain on the body. Cold temperatures, heavy snow, and awkward movements increase the risk of injury, especially to the back, shoulders, and heart. This guide explains the most common shoveling and snow cleanup injuries, why they happen, and practical ways to protect your body while staying safe during winter weather.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Snow shoveling places high physical demands on the back, shoulders, and heart.
• Cold weather and heavy snow increase injury risk.
• Proper technique, pacing, and preparation can help reduce injuries.
• Ongoing pain after snow cleanup should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Shoveling and Snow Cleanup Cause Injuries

Snow shoveling combines repetitive lifting, twisting, and pushing movements, often performed in cold conditions. Muscles tend to tighten in the cold, reducing flexibility and increasing strain. Heavy or wet snow adds additional load, forcing the body to work harder with each movement.

Many injuries occur when people rush to clear snow quickly, use improper technique, or continue working despite fatigue. For others, winter cleanup may be one of the most physically demanding activities they perform all year, especially if they are less active during warmer months.

By the Numbers: Snow Shoveling Injuries

Snow cleanup injuries are more common than many people realize, and some can be serious.

• Each year in the United States, snow shoveling results in about 11,500 injuries, often requiring emergency department treatment (Nationwide Children’s Hospital / National Electronic Injury Surveillance System).
• About 54 percent of snow shoveling injuries are caused by acute musculoskeletal exertion, with lower back injuries reported most frequently (National Electronic Injury Surveillance System).
• Shoveling snow can significantly increase the risk of heart attack or sudden cardiac arrest, particularly in cold weather that constricts blood vessels (American Heart Association).

If you or a loved one is experiencing pain after shoveling or snow cleanup, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

Common Shoveling and Snow Cleanup Injuries

Snow removal places stress on several areas of the body. Understanding what tends to get injured can help you recognize early warning signs.

Lower Back Pain and Strains

Lower back injuries are the most common snow shoveling injuries. Bending forward, twisting while lifting, and throwing snow to the side all increase stress on the spine and surrounding muscles. Pain may show up as soreness, stiffness, or sharp discomfort during or after shoveling.

Shoulder and Arm Injuries

Lifting and throwing snow repeatedly can overload the shoulders, especially when the snow is heavy or wet. Shoulder pain may feel like aching, weakness, or discomfort when lifting the arm.

Neck and Upper Back Tension

Cold temperatures and prolonged exertion can cause neck and upper back muscles to tighten. Poor posture while pushing or lifting snow can worsen stiffness and soreness.

Cardiac Strain

For some individuals, especially those with underlying heart conditions or who are less physically active, snow shoveling can place significant strain on the heart. Symptoms such as chest discomfort, shortness of breath, or dizziness should never be ignored.

How to Prevent Shoveling and Snow Cleanup Injuries

Injury prevention starts before you pick up a shovel. Small adjustments can significantly reduce strain and improve safety.

Warm Up Before You Start

Light movement, such as marching in place or gentle stretching, helps increase circulation and prepare muscles for work in cold temperatures.

Use Proper Shoveling Technique

Keep the shovel close to your body, bend at the hips and knees instead of the waist, and avoid twisting while lifting. Push snow when possible instead of lifting it.

Pace Yourself

Take frequent breaks and avoid rushing. Clearing smaller amounts of snow more often is safer than lifting heavy loads all at once.

Use the Right Equipment

Choose a shovel that fits your height and feels manageable. Ergonomic or lightweight shovels can help reduce strain.

Simple Stretches After Snow Cleanup

After shoveling or snow cleanup, gentle movement can help reduce stiffness and soreness in muscles that worked hard in the cold. These stretches are designed to ease tension and restore comfortable movement, not push flexibility. Move slowly, breathe normally, and stop if pain increases.

How often: Perform these stretches once after snow cleanup, and again later in the day if stiffness returns.

Lower Back Stretch

• Gently bend forward, then slowly return to standing
• Repeat by gently arching backward within a comfortable range
• Perform 8 to 10 slow repetitions in each direction

Shoulder Rolls

• Roll shoulders backward in a slow, controlled motion
• Then roll shoulders forward
• Perform 10 rolls backward and 10 rolls forward
• Repeat 1 to 2 times as needed

Neck Range of Motion

• Turn your head slowly to the right, then to the left
• Tilt your ear gently toward each shoulder
• Hold each position for 10 to 15 seconds

Repeat 2 to 3 times per direction

When to See a Physical Therapist

If pain from shoveling lasts more than a few days, keeps returning, or limits your ability to move comfortably, an ATI physical therapy evaluation can help. A licensed physical therapist can assess movement patterns, strength, and flexibility, then build a personalized plan to reduce pain and prevent future injury.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Is shoveling snow a common cause of back pain?
Yes. Improper lifting and twisting are common contributors to back pain during snow removal.

Should I shovel snow if I am not very active?
Yes, you can still shovel snow, but you are encouraged to start slowly, take breaks, and consider asking for help if needed.

Can physical therapy help after a snow shoveling injury?
Yes. Physical therapy can help restore mobility, strength, and safe movement patterns.

What should I do if I feel chest pain while shoveling?
Stop immediately and seek medical care.

The post Shoveling and Snow Cleanup Injuries: What Hurts and How to Prevent It appeared first on ATI.

Starting the year with fitness goals is exciting, but workout injuries can quickly slow progress and affect motivation. Many common exercise injuries happen when the body is pushed too hard, too fast, or without proper technique. Understanding the most common workout injuries, why they happen, and how to prevent them can help you stay active, consistent, and confident throughout the year.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Muscle strains and joint pain are among the most common workout injuries.
• Poor form and sudden increases in intensity raise injury risk.
• Warm ups, proper technique, and gradual progression help protect your body.
• Ongoing or recurring pain should be evaluated by a licensed professional.
• In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.

Why Workout Injuries Happen

Workout injuries often occur when the body is asked to perform movements or handle loads it is not fully prepared for. This is especially common when starting a new fitness routine or returning to exercise after time away. Muscles, tendons, and joints need time to adapt to increased demands.

Injuries are more likely when workouts progress too quickly, warm-ups are skipped, or technique breaks down due to fatigue. Over time, repeated stress without adequate recovery can lead to irritation, strain, or pain that interferes with training.

By the Numbers: Workout Injuries and Trends

Workout-related injuries are common, but many can be prevented with smart training habits.

• Strength training and gym activities are frequently associated with musculoskeletal injuries such as sprains and strains, particularly involving the back and shoulders (National Institutes of Health).
• Overexertion and strenuous movement are among the most common mechanisms of injury reported in fitness facility settings (National Institutes of Health).
• Injury prevention guidance consistently emphasizes warm-ups, proper technique, and gradual progression to help reduce injury risk during exercise (Harvard Health Publishing).

If you or a loved one has pain that limits movement or keeps coming back, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Schedule Now

The 5 Most Common Workout Injuries

Below are the workout injuries physical therapists most often see in people who lift weights, train at the gym, or increase their activity level. These injuries can develop suddenly or build over time, depending on movement patterns and training habits.

Muscle Strains

Muscle strains are one of the most common exercise injuries. They occur when muscle fibers or tendons are overstretched or overloaded, often during lifting, sprinting, or sudden changes in movement. Fatigue, poor warm-ups, and lifting heavier than the body is ready for can increase the risk of strains.

Strains commonly affect the lower back, hamstrings, shoulders, and calves, and may cause pain, weakness, or limited movement.

How to avoid them:

• Warm up with dynamic movements before workouts
• Increase weight and intensity gradually
• Prioritize proper form over heavier loads

Shoulder Injuries

Shoulder injuries frequently occur during pressing, pulling, and overhead exercises. Because the shoulder joint allows a wide range of motion, it depends heavily on muscle control and stability. Weak stabilizing muscles, poor posture, or excessive weight can place unnecessary stress on the shoulder.

Shoulder pain may feel like aching, pinching, or discomfort during lifting or reaching.

How to avoid them:

• Strengthen the rotator cuff and upper back muscles
• Avoid lifting more weight than you can control
• Maintain stable shoulder positioning during exercises

Lower Back Pain

Lower back pain is a common complaint among people who lift weights or perform compound movements. This often happens when core muscles are not providing enough support or when lifting mechanics place extra strain on the spine.

Limited hip mobility, fatigue, or rounding the back during lifts can increase stress on the lower back.

How to avoid them:

• Engage your core during every lift
• Use proper hip hinge mechanics
• Avoid rounding your lower back under load

Knee Pain

Knee pain during workouts often appears during squats, lunges, jumping, or running. While the knee is a strong joint, it relies on surrounding muscles for stability. Weakness or imbalance in the hips, quadriceps, or hamstrings can shift stress to the knee.

Symptoms may include soreness around the kneecap, stiffness, or discomfort when bending or straightening the leg.

How to avoid it:

• Strengthen the quadriceps and hamstrings evenly
• Monitor knee alignment during lower body exercises
• Avoid locking the knee forcefully at the top of movements

Elbow and Forearm Strains

Elbow and forearm strains are common with repetitive gripping and pulling movements such as rows, pull ups, and curls. These injuries often develop gradually when tendons are stressed repeatedly without enough recovery.

Pain may show up as aching, tenderness, or weakness during gripping or lifting.

How to avoid them:

• Balance grip-intensive exercises with rest days
• Strengthen the forearms and wrists
• Use controlled movements with appropriate weight

How to Avoid Workout Injuries

Preventing workout injuries does not mean avoiding exercise. It means training in a way that supports long-term strength, mobility, and recovery. Small adjustments to how you prepare, move, and recover can significantly reduce injury risk.

The strategies below focus on protecting joints, improving movement quality, and allowing the body to adapt safely.

Warm Up Thoroughly

A proper warm-up increases blood flow, improves mobility, and prepares muscles and joints for activity. Warming up helps reduce stiffness and improves movement quality before lifting or cardio.

Use Proper Form

Good form ensures exercises target the right muscles while reducing unnecessary stress on joints and connective tissue. Even small technique issues can add up over time.

Progress Gradually

Gradual increases in weight, repetitions, or workout frequency give your body time to adapt. Slow progression supports strength gains while lowering injury risk.

Rest and Recover

Recovery allows muscles and tissues to repair and grow stronger. Training without adequate rest increases the likelihood of overuse injuries and setbacks.

When to See a Physical Therapist

If pain lingers, keeps returning, or limits your movement during workouts, a physical therapy evaluation can help. A licensed physical therapist can assess movement patterns, identify contributing factors, and create a personalized plan to support safe training.

If you or a loved one has pain that limits movement or keeps coming back, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Are workout injuries preventable?
Many workout injuries can be prevented with proper warm ups, technique, and gradual progression.

Is soreness normal after exercise?
Mild soreness is common, but sharp or persistent pain is not.

How soon should I see a physical therapist?
If pain lasts more than a few days or affects movement, an evaluation is recommended.

Can physical therapy help with exercise planning?
Yes. Physical therapists can help tailor workouts to your goals and physical needs.

The post The 5 Most Common Workout Injuries and How to Avoid Them This Year appeared first on ATI.

Holiday travel, extra time on your feet, and long hours sitting during meals or gatherings can make sciatic nerve pain flare up. Sciatica, also known as radiating leg pain or lumbar radiculopathy, can feel sharp, burning, or achy, and it often gets worse when routines change this time of year. This guide explains why sciatica acts up during the holidays and gives simple ways to stay more comfortable. You will also learn how physical therapy can help reduce symptoms and support long-term relief.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Sciatica often worsens during holiday travel, long sitting, standing, or heavy lifting.
• Gentle stretches and strategic movement breaks can ease pressure on the sciatic nerve.
• Small posture changes go a long way in calming lower back and leg pain.
• Physical therapy supports strength, mobility, and nerve health for lasting relief.
• In most cases, no doctor’s referral is needed to begin care with ATI Physical Therapy

Why Sciatica Flares Up During the Holidays

Sciatica often increases when routines shift during the holiday season. Long car rides and crowded flights place extra pressure on the lower back and hips, which can irritate the sciatic nerve. Heavier-than-usual lifting, such as handling luggage, carrying gifts, or moving decorations, can strain the muscles that support your spine. Standing for long periods while cooking or hosting can also fatigue the back and glute muscles that help stabilize the pelvis. Cold weather may tighten these muscles even more, making nerve pain feel sharper or more persistent.

The American Physical Therapy Association (APTA) notes that prolonged sitting increases lower back and disc pressure, which can heighten sciatic irritation. They emphasize maintaining movement throughout the day to keep the spine and surrounding muscles healthier and more resilient (ChoosePT).

If sciatica is slowing you down, come to ATI Physical Therapy for an initial evaluation. A licensed physical therapist will design a personalized plan around your needs. In most cases, no doctor’s referral is needed to get started.

Schedule Now

By the Numbers: Sciatica and Seasonal Pain

Seasonal shifts can contribute to more frequent nerve-related discomfort. Research from the National Institutes of Health (NIH) (Cold Exposure and Musculoskeletal Conditions) shows that shifts in temperature, decreased activity, and increased physical demands around the holidays lead to higher reports of musculoskeletal and nerve-related pain. Winter months also bring a noticeable rise in prolonged sitting time due to travel, shorter daylight hours, and indoor gatherings, all of which can increase lower back pressure.

The CDC notes (Physical Activity and Cold Weather Safety) that colder weather reduces physical activity levels for many people, which can weaken supportive muscles over time. When those muscles become stiff or fatigued, the sciatic nerve is more likely to become irritated. These combined factors make the holiday season a common time for sciatic flare ups. Research also shows that back pain affects about 80 percent of adults at some point in their lives (NCCIH), which means many people are already vulnerable when winter routines shift.

Common Holiday Sciatica Triggers

Holiday activities place different demands on your back and legs. Being aware of these triggers makes it easier to avoid flare-ups.

Long car rides or flights
Extended sitting increases pressure on the lower back and sciatic nerve.

Lifting heavy luggage or packages
Bending or twisting while lifting strains the lower back.

Standing for hours while cooking or hosting
Static standing tightens the hip and back muscles.

Cold weather stiffness
Lower temperatures decrease blood flow and make muscles more prone to spasm.

Simple Prevention Tips that Work

Small adjustments can make holiday activities much more comfortable. A few mindful changes go a long way.

1. Break up long sitting
   Stand, stretch, or walk every 30 to 45 minutes during travel or long meals.
2. Use good posture when sitting
   Keep your feet flat, hips supported, and avoid slouching. Add a small pillow behind your lower back.
3. Lift smart
   Bend your knees, keep items close, and avoid twisting your back while lifting gifts, bags, or groceries.
4. Warm up cold muscles
   Take a short walk or stretch before driving, lifting, or standing for extended periods.
5. Alternate sitting and standing while cooking or hosting
   Use a stool or high chair for prep tasks to reduce strain.

As the APTA emphasizes, regular movement helps reduce nerve sensitivity and supports overall back health (source: https://www.apta.org/patient-care).

At Home Stretch Routine for Sciatic Pain Relief

Gentle stretches can reduce tension in the lower back, hips, and glutes. These movements help calm sciatic irritation and improve mobility. Stop if pain increases.

1. Seated figure four stretch
   Sit tall, cross one ankle over the opposite knee, and gently lean forward. Hold for 15 to 20 seconds.
2. Kneeling hip flexor stretch
   Kneel on one knee, shift weight forward slightly, and feel a stretch in the front of the hip. Hold 20 seconds on each side.
3. Standing hamstring stretch
   Place one foot on a step, hinge forward at the hips, and keep your back straight. Hold 15 seconds.
4. Lower trunk rotations
   Lie on your back with knees bent and gently rock your knees side to side. Repeat 10 times.

ATI Physical Therapy can demonstrate these stretches and customize them to your needs during an evaluation.

How Physical Therapy Helps During the Holidays

Sciatic nerve pain often stems from stiffness, weakness, or restricted mobility. A licensed physical therapist can identify the root cause, whether it is related to posture, hip mechanics, or lower back movement.

Physical therapy can help by:

• Reducing nerve tension with targeted stretching.
• Strengthening the core and hip muscles for better support.
• Improving posture and lifting form for daily activities.
• Teaching you a personalized home routine to prevent flare-ups.

Physical therapy is evidence-based and focuses on sustainable habits to prevent pain from returning.

Quick Self Check

Use this list to see if it is time to schedule an evaluation:

• Pain travels from your lower back into your leg.
• Sitting or standing makes symptoms worse.
• You feel numbness or tingling in your leg or foot.
• Pain has lasted more than a week without improvement.

If you answered “yes” to two or more, a physical therapist can help.

If sciatica is slowing you down this season, come to ATI Physical Therapy for an initial evaluation. A licensed physical therapist will design a personalized plan around your needs. In most cases, no doctor’s referral is needed to get started.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

What is the fastest way to get sciatica relief during the holidays?
Take frequent movement breaks, stretch gently, and support your lower back while sitting.

Does cold weather make sciatica worse?
Yes. Cold temperatures can tighten muscles and increase nerve sensitivity, which can worsen symptoms.

Is it safe to travel with sciatica?
Yes. Movement breaks, supportive seating, and gentle stretching will help prevent and ease discomfort while traveling.

Should I rest or stay active?
Light activity is better than prolonged rest. Gentle walking and stretching reduce irritation.

Can physical therapy help long-term sciatic pain?
Absolutely. Physical therapy improves mobility, strength, and posture, reducing the likelihood of flare-ups.

The post Managing Sciatic Pain During the Holidays: Tips for a More Comfortable Season appeared first on ATI.

Cold weather can make your back feel tighter, stiffer, and more prone to injury. Reduced activity, tense posture, and outdoor chores like shoveling often make back pain worse in winter. This guide explains why back discomfort increases during cold months, how to prevent stiffness, and simple stretches you can do at home. You will also learn how physical therapy can help with long-term back pain.

Reviewed and contributions made by VP of Clinical Development Thomas Denninger

Key Takeaways

• Poor posture and inactivity often worsen back pain during winter.
• Gentle movement and daily stretching can ease stiffness and improve comfort.
• Physical therapy can build strength, mobility, and confidence for lasting back pain relief.
• In most cases, no doctor’s referral is needed to begin care with ATI Physical Therapy.

Why Back Pain Gets Worse in Winter

As temperatures drop, the body conserves warmth by tightening muscles and limiting blood flow to the extremities. These changes can make your back feel stiff or sore, especially if you are already prone to back pain. Shorter days and less movement add to the problem, leading to weaker muscles and reduced flexibility.

According to the American Physical Therapy Association (APTA), colder weather often leads people to move less, which increases the risk of back pain flare-ups. The APTA recommends maintaining regular activity, gentle stretching, and posture awareness to keep the spine healthy year-round.

If cold weather has you feeling stiff or sore, come to ATI Physical Therapy for an initial evaluation. A licensed physical therapist will design a plan around your needs. In most cases, no doctor’s referral is needed to get started

Schedule Now

Common Winter Back Pain Triggers

Winter activities and habits can strain your back more than you realize. Simple daily adjustments can help you prevent flare-ups and move with less pain.

Cold Muscles and Poor Warmups
Muscles are less flexible in the cold. Starting heavy chores or exercise without a quick warm-up increases strain risk.

Shoveling Snow or Lifting Awkwardly
Bending and twisting with a heavy shovel or lifting while cold can cause muscle pulls or disc irritation.

Prolonged Sitting or Hunching Indoors
Cold weather keeps many people sitting longer. Slouching on the couch or leaning over a laptop tightens back muscles and weakens posture.

Slips and Near-falls
Even a minor slip can strain muscles that catch you mid-fall. Tightening up to avoid falling can leave your back sore for days.

Simple Prevention Tips at Work

Small, consistent changes in movement and posture can make a big difference in how your back feels this winter.

1. Warm-up before activity
   Walk in place or do gentle torso twists for a few minutes before shoveling, walking, or exercising outdoors.
2. Maintain good posture
   Keep your shoulders relaxed and your head over your chest when sitting or standing. Avoid long periods of slouching.
3. Use proper lifting techniques
   Bend at your knees and hips, not your waist, when lifting. Keep the object close to your body and avoid twisting.
4. Stay active indoors
   Simple stretches, short walks, or light exercise help maintain circulation and flexibility. Even 10 minutes several times a day can help.
5. Dress for warmth
   Layer clothing to keep muscles warm and flexible. Cold, tense muscles are more likely to strain during activity.

As the APTA notes, regular movement throughout the day helps maintain muscle balance and prevent pain even in colder months.

At Home Stretch Routine for Winter Back Relief

Gentle stretching helps keep your spine mobile and reduces stiffness. Try these simple movements each day. Stop if pain increases. If you are unsure of form, a physical therapist can demonstrate safe technique or adapt stretches to your needs.

1. Cat/Cow stretch
   Start on hands and knees. Gently round your spine upward (cat), then arch your back and lift your chest slightly (cow). Repeat 8 to 10 times.
2. Seated spinal twist
   Sit tall in a chair. Cross one leg over the other and gently rotate your torso toward the top knee. Hold for 10 to 15 seconds, then switch sides.
3. Knees to chest stretch
   Lie on your back and bring both knees toward your chest. Hold for 20 seconds and breathe deeply.
4. Standing back extension
   Place your hands on your hips and slowly arch backward. Keep movements gentle and pain-free.

Note: ATI Physical Therapy can demonstrate and adapt these stretches during your visit. In most cases, no doctor’s referral is needed to begin care.

How Physical Therapy Helps Winter Back Pain

A licensed physical therapist can identify what is causing your pain and design a plan that fits your activity level, posture, and goals. Winter back pain often involves stiffness and weakness from inactivity, both of which respond well to guided movement and strength training.

Physical therapy can help by:

• Reducing stiffness through manual therapy and stretching.
• Strengthening postural and core muscles for better support.
• Teaching safe lifting and shoveling techniques.
• Providing ergonomic advice for sitting, driving, and home chores.

Physical therapy is evidence-based and focuses on sustainable habits to prevent pain from returning.

Quick Self Check

Use this list to decide if it is time to see a physical therapist:

• You feel stiff every morning or after sitting.
• Back pain worsens with cold weather or outdoor chores.
• You avoid activity because you fear pain or reinjury.
• Pain has lasted more than a week without improving.

If you answered “yes” to two or more, it might be time to schedule an evaluation.

A licensed physical therapist can identify the cause and design a personalized back pain relief plan for you. If needed, we will coordinate with your physician to ensure you get the right care.

Ready to take the next step?
Book an Evaluation Today

Frequently Asked Questions

Why does cold weather make my back hurt?
Cold temperatures can tighten muscles and restrict blood flow, leading to stiffness and pain. Reduced movement also contributes to discomfort.

Should I stretch before shoveling snow?
Yes. Light warm-ups like arm swings or torso twists prepare your muscles for the activity and lower your risk of strain.

How do I stay active when it’s cold outside?
Try short indoor workouts, gentle yoga, or walking in place. Even brief activity helps prevent stiffness.

Can physical therapy help chronic winter stiffness?
Absolutely. Physical therapy improves flexibility, posture, and strength, reducing pain and preventing future flare-ups.

When should I see a professional?
If pain lasts more than a week, interrupts sleep, or limits your movement, schedule an evaluation. Early care prevents long-term issues.

The post Winter Back Pain: Why It Happens and How to Prevent It appeared first on ATI.