Fall is one of my favorite times of year — the air feels fresh, the leaves change, and life seems to slow down just a little. But for many of the people I work with at Ally Physical Therapy, this beautiful season also brings an unwelcome visitor: back pain.
If you’ve noticed more stiffness, tightness, or aching as the temperature drops, you’re not imagining it. The colder months really can make your back feel more tense. I see it every year. But here’s the good news — with a few small adjustments, you can enjoy everything you love about fall while keeping your back strong, mobile, and comfortable.
Why Your Back Might Ache More in Fall
When the air turns cool, your muscles and connective tissues tighten to conserve warmth. That tightening can reduce flexibility and make your back feel stiffer. You might notice it most first thing in the morning or after sitting for long stretches.
Shorter days also mean we move less. We walk less, spend more time indoors, and sit more — at desks, in cars, or curled up on the couch. That lack of movement can weaken the core and hip muscles that support the spine, increasing the load on your back.
Even everyday seasonal tasks, like raking leaves or carrying decorations, can cause strain. Repetitive bending, lifting, or twisting with cold muscles is a recipe for soreness. Add a sudden burst of weekend activity after a more sedentary summer, and your back can easily protest.
How the Season Affects the Spine
Your body reacts to environmental changes in subtle ways. Cooler temperatures slow circulation, which can make the muscles that stabilize your spine feel tight and less responsive. Some people also experience flare-ups in arthritis or old injuries as the air pressure shifts.
I often tell my patients it’s not just about the temperature — it’s the combination of less movement, more tension, and small posture changes that sneak up over time. The good news is, once you’re aware of it, you can take action to protect your back before pain takes hold.
Simple Ways to Keep Your Back Happy This Fall
Warm Up Before You Move
Before you rake, clean, or even go for a walk, take five minutes to warm up your body. Gentle stretching, shoulder rolls, and light marching in place can wake up your muscles and prepare your spine for activity.
Keep Moving
Movement is medicine for the back. If you’re stuck inside more, try short walks throughout the day or light indoor workouts. Pilates and yoga are wonderful options for building core stability and flexibility — two of your back’s best allies.
Mind Your Posture
When we spend more time sitting, it’s easy to slouch. Keep both feet on the floor, relax your shoulders, and support the curve of your lower back. Set a reminder to stand or stretch every 30 minutes. Small breaks make a big difference.
Stay Warm
Dress in layers and keep your lower back covered when you’re outside. Warm muscles move more easily and are less likely to tighten up.
Lift Smart
Whether you’re raking or carrying a box of decorations, bend your knees, not your waist. Use your legs for power and avoid twisting while you lift. If you can, switch sides occasionally so one side of your back doesn’t take all the strain.
Manage Stress
This time of year can be busy and emotionally heavy. Tension in your mind often shows up as tension in your back. Deep breathing, a short stretch break, or mindful movement can help release that stress before it builds.
When to Ask for Help
If your back pain lingers for more than a few days or limits your daily activities, it’s time to get it checked. At Ally Physical Therapy, I help people uncover what’s really causing their discomfort — whether it’s posture, muscle imbalance, or an activity that’s putting extra strain on the spine.
Through hands-on care, personalized exercises, and education, we work together to restore strength and ease movement. My goal is always to help you understand your body better, so you can prevent flare-ups and feel confident doing the things you love.
Enjoy Fall Without the Pain
Autumn should be about comfort, color, and connection — not stiffness and soreness. Taking a few extra steps to care for your back this season can make all the difference.
If your back has been feeling tight or achy as the air gets cooler, I’d love to help you move comfortably again.
Get Your Free Back Pain Report
Check out our reviews: Google Reviews
Read our blog: Understanding Chronic Back Pain: Causes, Symptoms, and Treatment Options – Back Pain Expert, Livonia, Michigan, Mehul Vaidya
Book a Free Discovery Visit: Request A FREE Discovery Visit – Back Pain Expert, Livonia, Michigan, Mehul Vaidya