Young woman wearing athletic clothes on the beach, holding her lower back in pain

Each year, between 10 and 15 million visitors choose the Greater Fort Lauderdale area as their vacation of choice. Add the locals who call Fort Lauderdale their home, and you can imagine that both surf and sand are always full of eager beach-goers. From splashing in the water to tossing a Frisbee on the shore, the beach is packed with activities for the whole family.

But just like everything else, it’s all fun and games until someone gets hurt. If you’re looking for ways to walk off the beach without those nagging aches and pains dampening your day, check out these tips for preventing back pain at a Fort Lauderdale beach.

Why is Post-Beach Back Pain Common?

The beach isn’t always the postcard it’s cut out to be. In reality, you’re likely puffing through the parking lot with a two-ton cooler strapped to your shoulder. You’re already beginning to sunburn, and your flip flops won’t stop sinking into the hot sand.

While you might feel like you’re the only one limping off the beach, post-beach back pain is incredibly common. There are a few reasons for this, but it’s typically the same five culprits:

  1. The Sand Lacks Support: On the positive side, walking on a soft surface like sand gives your spine less shock to absorb. But, it also provides little to no support. Running or walking on the sand throws your balance out of whack and puts tremendous strain on the ankles and the lower back as they both try to support your spine.
  2. Your Cooler is Too Heavy: Coming equipped with snacks and cold drinks is a critical part of the beach-experience, but often comes at the expense of your back.
  3. Flip Flops Don’t Make the Cut: Flip flops are notorious for offering no arch support, resulting in low back pain after hours of wear.
  4. Your Tanning Position Hurts: Much like how sleeping on your stomach can leave you feeling achy in the morning, the way you choose to lounge on the unsupportive sand can create back pain.
  5. The Sand Isn’t Ideal for Sports: Whether it’s beach volleyball or the breaststroke, participating in sports can create sore muscles. Not to mention, sand provides an uneven surface when walking or playing sports. This can cause your ankle to roll to one side or the other, causing a sprain.

How to Prevent Back Pain at the Beach

To avoid needing to seek back pain treatment in Fort Lauderdale, prevention should begin before you even leave the house. First things first, be sure to choose footwear that benefits the spine. By this, we mean shoes that will adequately support your feet. Look for supportive and sturdy water shoes or flip flops that feature a heel cup and deep foot bed for arch support. Leave the flat and flimsy plastic flops behind.

Next, take a good, hard look at your beach bag and cooler. Make sure that they are a manageable weight to carry and that it won’t hurt your back when you lug it across the sand. If possible, use a bag on wheels so you won’t need to lift it.

Once you get to the beach, keep a few things in mind:

Leaving Fort Lauderdale Beach Refreshed

The beach should be a relaxing experience for you and the entire family. To guarantee you all leave any Fort Lauderdale beach you visit feeling refreshed, make sure to stay hydrated throughout the day. Avoid coffee and alcohol, as they’ll only further dehydrate you. For every hour you’ll be sitting or laying on the beach, you should move for 10 to 15 minutes.

Lastly, perform one last stretch session before you head home. This will help soothe any muscles you might have overworked during the day so you can be comfortable on the drive back home.

Will you be headed to a Fort Lauderdale beach soon? Don’t let nagging back pain rain on your parade. Keep these tips in mind so you can enjoy your time in the sun.

Make an appointment to treat back pain with Dr. Schwartz in our Ft. Lauderdale office, or visit one of our other convenient locations. Book Now

Related Articles
A woman touching her back in discomfort, illustrating what causes upper back pain between your shoulder blades after exercising.
June 15, 2026
What Causes Upper Back Pain Between Your Shoulder Blades?
That nagging ache between your shoulder blades can range from a minor annoyance to something that makes it hard to focus on daily tasks. If you’ve been wondering what causes pain in your upper back between the shoulder blades, you’re not alone. ChiroCare of Florida offers chiropractic care to help patients in Pompano Beach get to the...
Read More
A man outdoors gripping his lower back in pain, highlighting why your lower back hurts after a leg day workout.
June 15, 2026
Why Your Lower Back Hurts After Leg Day
You pushed through squats and deadlifts, but now your lower back is screaming louder than your legs. If your lower back hurts after leg day at the gym, it’s usually a sign that something in your movement mechanics needs attention. If so, chiropractic treatment may help you get to the root of the problem. Leg day shouldn’t...
Read More
sciatica is left untreated​
May 17, 2026
What Happens if Sciatica Pain Is Left Untreated?
Sciatic nerve pain can make walking, sitting, or even sleeping comfortably a challenge. You may have heard that some cases of sciatica pain resolve on their own. But in other instances, leaving it untreated could pose certain risks and even increase the severity of your symptoms. Visiting a chiropractor early helps you address your pain naturally and...
Read More

Get the Latest News About ChiroCare of Florida

Please wait...

Thank you, you have been subscribed.

Subscribe Background