Spring is in the air—and with longer days and lighter evenings, now is the perfect time to get moving.

But if you’re coming out of hibernation mode (or recovering from an injury), the idea of starting—or restarting—an exercise routine might feel daunting.

At Luck’s Yard Clinic, we see it every year. Patients set out with the best intentions, only to end up with tight muscles, sore joints, or worse—back on the treatment table after overdoing it.

So how do you move more without hurting more?

Here’s our chiropractor-approved guide to getting active this spring—without the pain.

Start Small and Build Up

You don’t need to go from couch to 5K overnight. In fact, we’d strongly advise against it.

Start with low-impact activities like walking, gentle cycling, or swimming. These are kind on your joints and great for getting your body back into the rhythm of regular movement.

Top tip: Begin with just 10–15 minutes a day and add five minutes each week. The key is consistency—not intensity.

Warm Up (and Cool Down!) Like You Mean It

A proper warm-up prepares your muscles and joints for movement, increases circulation, and reduces injury risk. It doesn’t have to be complicated—just 5–10 minutes of dynamic stretches or light movement (like arm circles or marching in place) can do the trick.

And don’t forget the cool-down. Static stretching after your workout helps release tight muscles and aids recovery.

If you’re not sure what to do, our team can show you personalised stretches based on your body’s needs.

Check Your Posture and Footwear

We’ve said it before—and we’ll say it again: your feet are your foundation.

Wearing the wrong shoes can throw off your alignment and lead to knee, hip, or lower back pain. Before you launch into a new activity, get your footwear checked—and your posture assessed.

At Luck’s Yard Clinic, we can help identify muscular imbalances and misalignments that might affect your movement (and your results).

Mix It Up

Variety isn’t just the spice of life—it’s essential for injury prevention.

Swap a high-intensity session for something low-impact, like yoga or Pilates, once or twice a week. These practices build strength, improve flexibility, and support your spine—all vital for a pain-free body.

Listen to Your Body

Soreness can be normal when you’re using muscles in a new way. But sharp pain, swelling, or stiffness that lingers? That’s your body waving a red flag.

Don’t ignore it.

Book in with one of our chiropractors for a full-body assessment. We’ll help you spot the early signs of strain and guide you with tailored advice—so you can stay on track, injury-free.

Let This Be the Spring You Feel Stronger

Whether you’re recovering from an injury, looking to get active again, or starting for the very first time, we’re here to support you.

Our team at Luck’s Yard Clinic can:

  • Help improve your mobility and alignment
  • Offer skilled chiropractic care to keep you moving pain-free
  • Create personalised movement plans tailored to your goals

Ready to move more and hurt less?
 Book your chiropractic check-up today and step into spring with confidence.

P.S. Got questions about how to get started safely? Our team is just a phone call away – 01483 527945.  We’d love to help you build a movement routine that works for your body—not against it.

Photo by Maksim Goncharenok: