How Summer Heat Can Make Back Pain Worse

When you think of the summer time, back pain may not be the first thing that comes to mind. Yet for many people, hot weather can make existing pain worse, or even trigger new flare-ups. Extreme heat, dehydration, and lifestyle changes during the summer months all play a role in your risk for back pain flare ups. Dr. Christopher Good and Dr. Yash Mehta recently shared how summer heat affects the spine, and what you can do to protect yourself.

Your spine relies on hydration to function properly. The discs that act as shock absorbers between your vertebrae are made up of about 75–80% water. When you don’t drink enough fluids, those discs lose volume and cushioning. Dehydration leaves the spine more vulnerable to strain, stiffness, and pain. It can even accelerate disc degeneration and increase your risk of injury.

“Even a little bit of dehydration can really decrease our flexibility, how comfortable we are with moving,” Dr. Good tells WUSA9.

Hot, humid weather can lead to muscle tightness, increased inflammation, and nerve irritation. When your muscles are already strained from activity or poor posture, high temperatures can make discomfort worse.

Just like some people feel joint pain before a storm, shifts in summer humidity and barometric pressure can also aggravate back pain. These changes may activate pain-sensitive nerve endings in the spine, triggering flare-ups.

Back Pain in the Summer Heat? Here’s How to Protect Your Spine

Vacations and long days outdoors are a highlight of summer, but they can be tough on your back. Sleeping on unsupportive mattresses, sitting for hours in cars or planes, or lounging in hammocks and beach chairs may seem relaxing but actually strain your spine. Without breaks to stretch and move, your muscles tighten and pressure builds on the spine. Combine that with dehydration, and it’s easy to see why back pain flares up during summer trips.

“Planes, trains, and automobiles… You know, we go on vacation, we quit taking care of ourselves, we don’t exercise, and then we sit, we don’t take breaks, bad posture… It really is a recipe for disaster,” says Dr. Good.

Most people need far more water than they realize, especially in the summer heat. Experts recommend starting with at least 8 glasses a day and doubling that during heatwaves or outdoor activity. As Dr. Mehta explains, think of water as fuel for your spine. Just like a car can’t run without gas, your body can’t function without hydration.

“The analogy I like to use is if our body is like a tank of gas and we want to make sure there’s fuel in the tank to keep going,” Dr. Mehta shared with Fox5 DC. “You can’t get on the road if your tank isn’t full of gas. Then as you’re driving, you might need to refill the gas and you need to fuel up for upcoming travel. That same analogy goes for our bodies.”

The Link Between Dehydration and Back Pain

While plain water is essential, adding electrolytes can help your body retain fluids more effectively. Sodium and potassium help regulate water balance, so sports drinks or electrolyte packets can be useful if you’re exercising, sweating heavily, or spending long hours outdoors. On the other hand, caffeine and alcohol can dehydrate you further, so it’s best to limit those when it’s hot.

Hydration isn’t only about what you drink while you’re active. Drinking water before you head outside prepares your muscles and discs. Staying hydrated during activity regulates body temperature and maintains muscle function. Afterward, replenishing fluids and electrolytes helps your body recover and prevents fatigue.

Dr. Mehta’s Tips to Beat Dehydration

If your back feels stiff, achy, or tight during hot weather, dehydration could be part of the problem. Other signs include dry mouth, fatigue, dizziness, or pain that worsens after activity in the heat. Since dehydration reduces spinal cushioning, even mild fluid loss can increase discomfort.

While hydration and self-care can ease many flare-ups, persistent or severe back pain should not be ignored. If your symptoms don’t improve with rest and hydration, or if pain interferes with daily activities, it may be time to consult a spine specialist. At VSI, our team helps patients identify the root cause of back pain and create customized treatment plans for lasting relief.

Summer is a time for travel, outdoor fun, and staying active, but it can also strain your spine if you aren’t careful. By staying hydrated, supporting your body during travel, and recognizing when it’s time to seek help, you can keep back pain from disrupting your plans.