5 Quick Habits to Keep Your Back and Neck Happy This Fall

Sep 5

As fall routines kick in — from school schedules and sports to long workdays at the desk — it’s easy to slip into habits that strain your back and neck. Small daily adjustments can make a big difference in how you feel. Here are five quick tips to help you stay healthy and active this season:

Check Your Backpack or Work Bag

· Heavy bags put unnecessary stress on your shoulders and spine.

· Use both straps on a backpack.

· Keep weight close to your body.

· Pack only what you need to avoid overload.

Mind Your Posture at the Desk

· Whether you’re back at the office or helping kids with homework, posture matters.

· Keep screens at eye level.

· Sit with feet flat on the floor.

· Take a 2–3 minute stretch break every 30 minutes.

Warm Up Before Sports

· Fall sports season is in full swing. Protect your body:

· Do light stretches and dynamic movements before practice.

· Focus on hamstrings, hips, and shoulders — the areas most prone to injury.

· Remind young athletes not to “play through pain.”

Stay Active During Cooler Weather

· As temperatures drop, we tend to move less — which can stiffen muscles.

· Go for a brisk walk after dinner.

· Try a short yoga flow or bodyweight routine indoors.

· Consistency is more important than intensity.

Don’t Ignore Early Warning Signs

· Neck stiffness, frequent headaches, or low back pain aren’t just “part of the season.”

· Early care helps prevent bigger issues.

· Chiropractic adjustments can restore balance and mobility.

· Don’t wait until pain sidelines your work, school, or sports.

Ready to Feel Your Best This Fall?

Our team at Randour Chiropractic is here to keep you moving comfortably — whether it’s through preventive adjustments, posture advice, or sports care.

👉 Contact us today to book an appointment and keep your back and neck happy all season long: https://www.randourchiropractic.com/contact

Adele Goodge https://randourchiropractic.com/