The nicer the weather gets, the more active we tend to become—whether it’s gardening, spring cleaning, or getting back into outdoor fun like pickleball.

And while it is great to return to these things (maybe spring cleaning isn’t exactly “fun,” but it can be… satisfying?), they can also leave you with a stiff, achy back.

All that bending over to plant flowers, lifting boxes from the garage, or working on your pickleball swing can build up and leave your back feeling sore and tight.

But that doesn’t mean you shouldn’t do these things—it just means your body needs a little support before and after.

Beforehand, try warming up with some gentle movement:

• Roll slowly down toward the floor and back up
• Reach into a few side bends
• Add in some gentle twists

And when you’re done? Stretching is key.

Ideally, do it before your back feels tight. But even if you wait until the next day, it can still bring relief and help you recover faster.

To help you feel your best, I put together a short video:

 Each one targets a different area—your lower back, along the side of your back, and upper back—so your whole back feels more open and at ease.

Taking a few minutes to try this out can make a big difference in how you feel.