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Tips to Avoiding Back Pain This Fall

Studies have shown that four out of five adults will experience back pain at one time or another in their lives. Back pain is the fifth most popular reason for unscheduled doctors’ visits. Most back pain varies in nature from dull and persistent to a sharp agonizing pain. Fall and the holiday season are both popular times for back pain to rear its ugly head. This could be due to several reasons. Read on to find out how to prevent back pain this fall.

More Exercise

There are two reasons that people stop exercising in the fall time. One is because it is colder and windier outside, which makes for a miserable walk or run. The second reason is because football season has just kicked off. Who wants to spend time in the gym when they can be parked in their favorite chair, watching the game with their favorite bean dip. Even if you are not a football fan, fall time is the time where many new shows and seasons air on television, making couch time very tempting.

To avoid back pain, try spending less time sitting in front of the television. There is no need to miss the game or your favorite shows, but it is wise to watch them actively. Try putting a compact exercise machine in your TV room to stay active while you watch your favorite shows. If this is not an option, be sure to get up during the commercial breaks to stretch and walk around.

Weight Loss

Fall is the time of comfort foods. However, here is the sad truth - if you weigh too much, it can eventually lead to severe back pain issues. By having a bigger midsection, you shift your center of gravity, which throws your body's balance out of whack. By throwing off of your center of gravity, you put far more pressure on your back muscles, which will lead to backaches. You can avoid these issues by keeping your weight in check and losing excess weight if you have any.  Try indulging in warm, vegetable soups to keep weight gain at a minimum.


If you have recurring back pain, you may want to schedule a doctor visit to discuss the best sleeping position for you. Generally sleeping on your side is the preferred position if you are trying to get rid of back issues. If you prefer to sleep on your back you should do so with a pillow under your knees and if possible put one under your back also. This will elevate key parts of your back and legs, which help in comfortable sleep. If you have to sleep on your stomach, which is very harmful to your back, you need to place a pillow underneath your hips to minimize the impact to your lower back.


Fall is the time to get some house projects done. However, be careful not to over-do it and throw out your back. You should never bend over and lift heavy objects from your waist. You should always bend at the knees and lift with the aid of your stomach muscles. If you twist your body when you lift, you also run the risk of irreparably damaging your back. If at all possible, you should push heavy items instead of pulling, which is very hard on your lower back.


Remember to always consult your chiropractor or physician before taking any health advice.

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