Hey there, Minnesota! Fall is here, bringing colorful leaves, apple picking, and football games. While you’re out enjoying the season, don’t forget to take care of your back. Here’s your Fall Wellness Guide from the team at Wellness 1st Chiropractic.
What Fall Activities Can Do to Your Back
Raking Leaves: It’s a full-body workout. However, repeatedly bending over can lead to back pain. Raking leaves requires repetitive motions that can strain the lower back and shoulders. Make sure to switch sides frequently to balance the workload on your muscles and avoid overuse injuries.
Apple Picking: Bending and lifting throughout the day can strain your back. Reaching up to pick apples and carrying heavy baskets can put a lot of pressure on your spine. Take frequent breaks, use a step stool to avoid overstretching, and carry smaller loads to minimize the risk of injury.
Hiking: Fall trails are beautiful, but uneven paths can challenge your back and hips. The uneven terrain can lead to slips and falls, which might cause back injuries. Ensure you have a sturdy pair of hiking boots with good ankle support to help maintain balance and reduce the strain on your back.
Fall Sports: A friendly game is fun, but sudden movements can impact your spine. Activities like football, soccer, or even a casual game of frisbee involve sudden twists and turns that can lead to back injuries. Always warm up before playing, and listen to your body to avoid pushing yourself too hard.
Fall Wellness Guide: Quick Tips to Keep in Mind
Bend it Right: Lift with your knees, not your back. When you bend over to pick something up, keep your back straight and bend at your knees and hips. This technique helps to distribute the weight more evenly and reduces the strain on your back muscles.
Stretch a Bit: A quick stretch before activities can prevent injuries. Stretching increases flexibility and prepares your muscles for the activity ahead. Focus on stretching your back, legs, and shoulders to loosen up and reduce the risk of strains and sprains.
Good Shoes Matter: Invest in quality footwear for hiking. Proper support benefits your back. Shoes with good arch support and cushioning can help maintain proper alignment of your feet, which in turn supports your back. This is especially important for activities like hiking or long walks.
Take a Break: If you feel tired or off, take a moment to rest. Your body will thank you. Overworking your muscles can lead to fatigue and increase the risk of injury. Listen to your body, and don’t hesitate to take breaks to rest and recover.
Why a Check-Up Might Be a Good Idea
You don’t need to visit a chiropractor every time you pick an apple, but if you feel discomfort or want to ensure your alignment is in check, Wellness 1st Chiropractic is here to help. Regular check-ups can help identify and address minor issues before they become major problems. A chiropractor can provide adjustments to keep your spine in proper alignment, recommend exercises to strengthen your back muscles, and offer advice on posture and ergonomics.
Fall Wellness Guide: Final Word
Minnesota’s fall is too spectacular to miss. Enjoy the season, follow these tips from our Fall Wellness Guide, and if your back needs attention, you know where to find us. Stay awesome, Minnesota!
Taking care of your back ensures you can fully enjoy all the fun activities fall has to offer. Whether it’s raking leaves, picking apples, hiking, or playing sports, a little attention to your body’s needs can go a long way in keeping you healthy and pain-free. Remember, Wellness 1st Chiropractic is always here to support you in maintaining your back health and overall well-being. Enjoy the vibrant season and stay active, Minnesota!