Labor Less, Move More: 5 Quick Fixes for a Stiff Back After Labor Day Weekend

Labor Day weekend is all about soaking up the last bits of summer—whether that means grilling out, hitting the Ozaukee trails, loading up the car for one last road trip, or wrangling kids at the parade. But after all that sitting, standing, lifting, and hauling, it’s pretty common to wake up on Tuesday feeling like your back worked harder than you did.

The good news? A few simple, PT-approved movements can help you shake off the stiffness and start the fall season feeling strong. 💪

Here are five quick fixes you can do right at home:

1. The Cookout Chair Reset (Seated Hip Opener)

All that time in folding chairs can leave your hips locked up. Sit tall, cross one ankle over the opposite knee, and gently lean forward until you feel a stretch. Hold 30 seconds per side.

2. Parade March Mobility (Dynamic Hamstring Stretch)

Standing around on pavement can tighten hamstrings and low back. Try a gentle “parade march” by swinging one leg forward at a time, keeping your core engaged. Aim for 10 per side.

It's not important how high you get with your leg! Make sure to flex your foot!

3. The Mulch-Bag Lift Fix (Hip Hinge Drill)

Did you tackle yardwork this weekend? Reset your lifting form with 10 reps of a hip hinge: feet shoulder-width apart, push hips back, keep spine neutral, and return to standing tall.

4. Lake Lounging Undo (Cat-Cow Spinal Mobility)

Hours in the car or on a beach chair? Give your spine some movement. On all fours, arch your back up (cat), then drop your belly and lift your chest (cow). Repeat 10 times.

Inhale as you dip your back, allowing your stomach to fall toward the floor. Lift your chest and gaze slightly upward.

Exhale as you round your spine towards the ceiling, pulling your navel toward your spine and tucking your chin towards your chest. 

5. The Cedarburg Stroll Stretch (Walking + Torso Rotations)

Head out for a walk on one of our beautiful local trails (Cedarburg’s Interurban, Lion’s Den Gorge, or even Regner Park if you’re in West Bend). Add in gentle torso rotations as you walk to loosen your mid-back.

The Takeaway

Labor Day is about rest, but your body still craves movement. A little mobility goes a long way toward keeping you pain-free, whether you’re back to school drop-offs, fall sports, or your normal gym routine this week.

If you’re still feeling nagging aches after the weekend—or you’re ready to hit the fall season feeling strong—schedule a complimentary discovery call with Evolv Physical Therapy & Performance. We’ll help you get back on track and keep you moving your best.

Book your FREE Consultation Call HERE!