Independence Day is all about celebrating freedom, food, and fireworks—but for many people, the holiday can also bring unexpected aches and pains. Between lifting heavy coolers, standing for hours at backyard BBQs, and craning your neck to watch fireworks, your body may feel more “ouch” by the end of the night.
At Marko Physical Therapy, we want you to enjoy the fun without waking up in pain on July 5th. Here are some physical therapist–approved tips to keep your back, knees, and neck safe this Fourth of July.
Lifting Coolers and Chairs the Right Way
Coolers are deceptively heavy, especially when filled with ice and drinks. Lifting incorrectly is one of the most common ways people strain their backs.
What to do instead:
Bend at the knees, not the waist
Keep the cooler close to your body when lifting
Lift with your legs, not your back
Avoid twisting while carrying—pivot your feet to turn
PT Tip: Use a friend to lift heavy items together. Teamwork saves your spine!
Standing for Long Periods at BBQs
Long stretches of standing on concrete or grass can lead to foot pain, low back stiffness, and fatigue, especially if you’re also grilling, serving, or hosting.
Try this:
Wear supportive shoes (yes, even at a BBQ!)
Shift your weight between your feet often
Take short breaks to sit or walk
Stretch your calves and lower back every 30–45 minutes
PT Tip: If you’re the grill master, use a small step stool to occasionally rest one foot and reduce spinal compression.
Low Chairs and Looking Up: Neck & Knee Pain Prevention
Lawn chairs and beach chairs are festive—but they’re also low, soft, and awkward, which can irritate your knees and make standing up a challenge. Add in the strain of looking upward for fireworks, and you’ve got a recipe for post-party pain.
What helps:
Sit in a chair with armrests to make standing easier
When getting up, lean forward first, then push through your legs
Support your neck with a rolled towel or travel pillow when looking up for long periods
Consider standing for part of the fireworks show to avoid prolonged neck extension
PT Tip: Gentle neck stretches after the show (like chin tucks and ear-to-shoulder stretches) can help prevent soreness.
Enjoy the Holiday—Pain-Free
July 4th should be about fun, not flare-ups. With a few mindful adjustments, you can celebrate comfortably and protect your body throughout the day.
If you’re experiencing recurring back pain, neck stiffness, or joint soreness that intensifies during holidays or daily life, we’re here to help. At Marko Physical Therapy, we offer personalized care to help you stay active and independent, no matter the season.
Make an appointment today with a physical therapist. We offer both in-person and telehealth appointments.
A physical therapist can help you Restore Your Body!
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