3 Pain-Friendly Outdoor Activities

Don’t let pain keep you indoors. Here are three easy outdoor pain-friendly activities to let you enjoy your day in the sun.


Golf can be adapted to be a pain-friendly outdoor activity. Start with a pre-link warm up.

  • Arm circles. Lift arms straight out to your sides at shoulder height. Move arms in a circular motion, gradually increasing the size of the circles. Reverse direction after 30 seconds.
  • Trunk twists. With arms at your sides and elbows bent at 90 degrees, twist your torso and head to the left as if you’re looking over your shoulder and hold for five seconds. Be sure to twist from the waist. Return to starting position then twist to the right.
  • Side bends. Place feet shoulder-width apart. Using both hands, hold a club at opposite ends and raise it above your head. Lean torso to one side to feel the stretch on the opposite side. Repeat 10 times.
  • Slow swings. Take 10-15 slow three-quarter swings on the practice range before the first tee. Start out by hitting higher lofted clubs, such as a pitching wedge, and begin by swinging 50-75%.


There’s no better way to enjoy the great outdoors than with a rod, reel, and tackle. Many boats, lakes, and rivers have docks and ramps designed for people who might need them.

  • Go for the right fish. If you suffer from serious pain or instability, you might be better fishing off for trout than marlin.
  • Pack a light tackle box to avoid shoulder and hand pain.
  • Take a collapsible chair and picnic. Prop up your pole and take it easy.


With the right tools, your days in the sun could yield big bouquets, a basket of veggies, and hours of enjoyment. Whenever possible, use:

  • Proper body mechanics. Use your legs, not your back, to do the heavy work. Use your palms, not your fingers, to dig things out or put plants to bed.
  • Long-handled tools. They allow you to avoid too much bending to protect your knees.
  • Raised beds. They’re easier on your back and knees and excellent for soil drainage.

Learn more about Baptist Health Physical Therapy services.

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