Simple Ways to Keep Your Spine Strong and Back Pain-Free this Fall

Be prepared for fall cleanup projects like raking wet, heavy leaves.

As the air turns crisp and the leaves begin to fall, it’s a great time to check in on your spine health. Between weekend projects, raking leaves, and long workdays at your desk, it’s easy to strain your back without realizing it. A few small adjustments to your daily habits can make a big difference in keeping your spine strong and pain-free this season.

Why Back Pain Happens

Back pain is one of the most common reasons people seek orthopedic care—and it can stem from more than one cause. Tight muscles, poor posture, and repetitive strain all play a role. Conditions like herniated discs, spinal stenosis, and degenerative disc disease can also contribute, especially as we age or spend long hours sitting.

While some back pain resolves on its own with rest and gentle movement, persistent or radiating pain may require professional evaluation. That’s where our team at Coastal Orthopedics, including fellowship-trained spine specialist Dr. Ariel Kwart, can help—combining expertise and compassion to identify the root cause and create a personalized treatment plan.

Fall-Friendly Tips for a Healthier Back - and less Back Pain!

Here are a few practical ways to support your back this season:

• Warm up before yardwork: Just 5–10 minutes of stretching can help loosen tight muscles and reduce the risk of strain.

• Lift smart: When picking up heavy bags of leaves or decorations, bend your knees and keep objects close to your body.

• Stay active: Gentle walking, swimming, or yoga helps strengthen core muscles that support your spine.

• Watch your posture: Whether you’re working from home or scrolling on your phone, keep your shoulders relaxed and spine aligned.

• Listen to your body: Sharp or lingering pain is a sign to pause, rest, or seek medical guidance before it worsens.

When to See a Specialist

If your pain lasts more than a few weeks, radiates down the leg, or interferes with sleep and daily movement, it’s time to check in with a spine specialist. Dr. Kwart and our orthopedic team offer both non-surgical and advanced surgical options to relieve pain and restore function—so you can get back to enjoying the season comfortably.

Ready to learn more about back health? Join us for our upcoming lecture on November 13, 2025, “Understanding Back Pain: Causes, Symptoms, Treatment, and Prevention,” featuring Dr. Ariel Kwart. You’ll get expert advice, practical prevention tips, and answers to your questions about maintaining a healthy spine.

👉 Register Here

Tired of having Back Pain?

If you’re living with persistent back or neck pain, sciatica, or another spinal condition, now is the perfect time to explore your options. Schedule a consultation with Dr. Kwart and discover how advanced spine care can help you move forward with confidence.

👉 Book your appointment today with Dr. Kwart.