Summer is here! With it, endless opportunities to get moving, enjoy the fresh air, and keep your spine strong and healthy. At Nebraska Spine Hospital, we know the importance of staying active, especially when it comes to supporting your back and overall musculoskeletal health. Fortunately, Omaha offers a wide variety of free workout opportunities all summer long, many of which are low-impact and spine-friendly.
Here’s a look at some of our favorite free summertime workouts around Omaha to help you stay active, engaged, and pain-free.
*Please always contact your physician before starting any workout program.
Yoga at The RiverFront
Where: Gene Leahy Mall Lawn
When: Weekly during summer
Why it’s great for your spine: Yoga improves flexibility, posture, and core strength—all key components of a healthy spine. Plus, the peaceful riverside setting can help reduce stress, which often contributes to back pain.
Thursday Night Taco Ride on the Wabash Trail
Well, technically, it’s Council Bluffs, but it’s right over the bridge. On Thursday evenings from the spring (around April or May) through the late fall (usually until Halloween), Council Bluffs and Omaha cyclists meet at Iowa West Foundation Trailhead Park and head off on the Wabash Trace Nature Trail on a 20-mile round-trip trek for tacos at Tobey Jack’s Mineola Steak House.
Trail Walking Groups Around Omaha
Where: Locations vary (Zorinsky Lake, Chalco Hills, and more)
Organized by: Local community centers or informal Facebook groups
Why walking works: Walking is one of the best low-impact exercises for maintaining spine health. It improves circulation, strengthens muscles, and encourages proper posture—especially if you avoid looking down at your phone!
Tips for a Spine-Safe Workout
Before you jump into any summer fitness fun, keep these tips in mind to protect your spine:
- Warm up properly before activity
- Use a yoga mat or towel for cushioning during floor exercises
- Engage your core to support your lower back
- Avoid sudden, jerky movements
- Stay hydrated, especially in the summer heat
And remember—if you have ongoing back or neck pain, or you’re recovering from spine surgery, talk to your physician or physical therapist before starting a new workout routine.
Stay Active, Stay Healthy
Omaha’s summer workout scene offers something for everyone—whether you’re into calm, meditative yoga or energetic dance cardio. At Nebraska Spine Hospital, we encourage our community to embrace movement in safe and enjoyable ways. Your spine will thank you! For more fun and healthy events and tips, follow us on Instagram!
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