Festival Season is Here: Protect Your Back Before You Rock Out at Grand Rapids’ Amazing Outdoor Events

Grand Rapids is buzzing with excitement as the 2025 outdoor event calendar promises an incredible lineup of festivals, concerts, and celebrations. From the world’s largest public art event ArtPrize to LaughFest’s comedy extravaganza, and the three-day Festival of the Arts that kicks off summer, there’s something for everyone. The city will host Michigan’s largest rock festival, high-energy EDM events, and the renowned ArtPrize that transforms Grand Rapids into an open gallery. But before you dive headfirst into the festival fun, it’s crucial to prepare your spine for the physical demands these events place on your body.

Why Festival Season Can Be Tough on Your Back

If you have a desk-based job or live a sedentary lifestyle, attending a festival for multiple days can be a sudden, huge increase in activity and shock for your body. Festival-goers can walk up to 56 miles over a weekend. Walking miles from stall to stall and stage to stage can cause havoc on a weak back, while dancing and carrying heavy equipment can strain the body. All the time spent walking around festival sites, standing while listening to music, and sleeping uncomfortably can often wreak havoc with your back.

The combination of prolonged standing, uneven terrain, heavy backpacks, and uncomfortable sleeping arrangements creates a perfect storm for back pain and spinal issues. Many festival-goers experience everything from minor aches to serious injuries that can last weeks beyond the event.

Pre-Festival Spine Preparation

Working out regularly in the run-up to your festival will help prevent any niggles and aches from dampening your weekend. Spending a couple of times a week getting your body in shape and strengthening your core can really help protect you against back pain and muscle fatigue.

If your body is painful after standing and walking for long periods, there may be some misalignment or restrictions in the spine, pelvis, or neck. Getting your chiropractor to check you out before you go and getting everything properly aligned gives your body the best chance of coping with the added stress that festivals can cause.

This is where seeking professional care becomes invaluable. A chiropractor grand rapids mi can assess your spinal health and provide personalized recommendations for festival preparation. At Chiropractic First, Dr. James Heath aims to provide patients in Wyoming, Grand Rapids, and Kentwood with comprehensive care and a focus on health and wellness, serving as a trusted and experienced chiropractor you can count on.

Smart Packing for Spinal Health

Whether packing for the weekend or just the day, if you have a lot to carry, it’s much better to take two or more lighter bags rather than one so you can distribute weight more evenly. A rucksack with wide straps will distribute the load more evenly over your back, and chest straps further help to even out the load.

It’s essential to pack supportive seating, back braces, weather-appropriate clothing, lightweight backpacks, and portable seating solutions to ensure comfort and minimize strain during outdoor festivals. Supportive seating and back braces are crucial for maintaining back health during festivals.

Don’t forget quality sleeping gear if you’re camping. Don’t rely on ground mats but try to get a good quality blow-up mattress, often the ones with multiple air pockets tend to stay inflated the longest. Using a good blow-up pillow should also help.

During the Festival: Protecting Your Spine

Keep your spine aligned by imagining a string pulling you up from the top of your head—this mental trick can help you stand taller. Gentle calf raises or shoulder rolls can keep circulation going and ease muscle tension.

Sit down when you can! You can get really small fold-up camping chairs these days, which can give your body that little rest when you’ve been traipsing around in the mud all day. Support your back by choosing chairs with back support to promote good posture and reduce strain on your spine.

Stay hydrated and nourished. Dehydration and poor nutrition can lead to muscle cramps, fatigue, and increased sensitivity to pain. Drink water regularly, even if you’re enjoying alcoholic drinks, and include foods rich in magnesium and potassium like bananas and nuts to support muscle function.

Essential Festival Stretches

Gentle stretching during the weekend may help relieve tight sore muscles. The number one stretch to remember at a festival is the supine twist, a lower back exercise that will relieve tension from being on your feet all day.

Incorporating flexibility exercises and stretches such as Cat-Cow Stretch, Seated Forward Bend, Hip Flexor Stretch, Child’s Pose, and Shoulder Shrugs are beneficial for maintaining spine health during festivals.

Between sets, try simple stretches: reach down to touch your toes and bend at the waist until you feel a good stretch in your legs, or put your hands on your lower back and arch “limbo style” backwards until you feel a good stretch in your back.

Post-Festival Recovery

Don’t ignore early signs of discomfort. That twinge in your lower back, the tightness in your shoulders, or the dull ache in your feet may not seem like much in the moment, but they’re your body’s way of asking for help.

The majority of acute soft-tissue injuries will feel better within a few days and recover within 4 weeks with the right care and rest. If it has been more than a week since the festival and you’re still experiencing pain, see a physiotherapist or chiropractor who can identify the underlying cause and accelerate your recovery.

Professional Care Makes the Difference

Chiropractic First focuses on finding the underlying cause of your pain or illnesses and how that can affect your overall health, then uses gentle, non-invasive methods to treat it. They provide holistic chiropractic care for natural pain relief, improved mobility, and increased health and happiness, serving as your partner in health whether you’re recovering from an injury or seeking help reaching a fitness goal.

Dr. Heath began his chiropractic practice in Wyoming, Michigan in November 1998, and over the past two decades has helped thousands of people live a healthier life. The practice offers comprehensive services including chiropractic adjustments, massage therapy, corrective exercises, and spinal screenings.

Don’t Let Back Pain Ruin Your Festival Fun

Grand Rapids’ incredible festival season should be about making memories, not managing pain. Festival season survival and protecting your back at outdoor events is achievable with careful preparation and implementation. By arriving early, packing essential gear, and setting up ergonomically, you can considerably reduce the risk of back pain and enjoy an injury-free festival experience.

Whether you’re planning to attend the Upheaval Festival with 25+ music acts including Rob Zombie, enjoying the local music scene, or participating in any of Grand Rapids’ amazing outdoor events, taking care of your spine should be part of your festival preparation. If you’re looking for a chiropractor in Wyoming, Grand Rapids, or Kentwood, Chiropractic First is ready to help. Feel free to call and discuss any concerns you may have—they’re happy to answer your questions.

Don’t wait until after the festival to address spinal issues. Schedule a pre-festival consultation to ensure your back is ready for whatever Grand Rapids’ amazing event calendar throws your way. Your spine will thank you, and you’ll be able to fully enjoy everything this incredible festival season has to offer.