Autumn is a season of change. The air turns crisp, the trees put on a display of golden leaves, and evenings grow longer and darker. For many, it’s the time for cosy jumpers, autumn walks, and preparing for the festive season ahead. But for those living with back pain, autumn can bring more than just colourful scenery—it can bring stiffness, discomfort, and a sense of frustration that dampens the season’s beauty.
When back pain intrudes, even the simplest pleasures—walking in the park, raking leaves, sitting comfortably by the fire—can feel out of reach. Instead of savouring autumn’s charm, you may find yourself worrying about movement, dreading certain activities, or even avoiding them altogether.
In this blog, we’ll explore why back pain can feel worse during the autumn months, what might be causing it, and most importantly, how you can take steps to protect your back, reduce discomfort, and make this autumn a season of comfort and freedom.
Why Autumn Can Make Back Pain Worse
Many people notice that their back feels stiffer and more uncomfortable as autumn arrives. There are several reasons why this season may bring challenges:
- Cooler temperatures – As the air cools, muscles and joints can tighten, making stiffness more noticeable.
- Darker evenings – With less daylight, people often move less, spending more time sitting indoors, which can increase discomfort.
- Seasonal activity changes – Gardening, autumn clear-outs, or raking leaves can put extra strain on the back if done without care.
- Mood and energy – Shorter days and reduced sunlight can affect mood and motivation, which may indirectly worsen pain by reducing activity levels.
- Posture at home – Cosier evenings often mean long stretches on the sofa, curled up with a blanket—lovely for the spirit, but not always for the spine.
Common Causes of Back Pain
While the season can aggravate symptoms, underlying issues are usually the root cause. The most common include:
- Muscle strain or ligament sprain – Often caused by bending, twisting, or lifting in awkward ways (for example, during gardening).
- Trapped nerves (sciatica) – Irritation of the sciatic nerve can cause back pain radiating down the leg.
- Arthritis and joint changes – Cooler, damper weather often makes arthritis symptoms worse.
- Poor posture – Sitting for long hours indoors without proper support leads to additional strain.
- Weak core muscles – Reduced activity weakens muscles that stabilise the spine, making discomfort more likely.
The Emotional Impact of Autumn Back Pain
Back pain is never just physical—it affects how you feel emotionally, too. Autumn should be a time of enjoyment, yet ongoing discomfort can make it harder to feel positive.
Perhaps you hesitate to go for a long autumn walk, worrying about stiffness. Maybe you’re less likely to join family trips, or you struggle to sit through gatherings comfortably. Over time, these small limitations chip away at confidence, independence, and joy.
It’s easy to feel as though back pain is simply part of ageing or something you have to live with. But that’s not the case. With the right care, you can reduce discomfort and return to the things that make autumn special.
Practical Tips for Managing Back Pain This Autumn
The good news? You don’t have to let back pain steal your autumn. With small, consistent changes, you can ease discomfort and improve mobility.
1. Keep Moving
Even when the weather is cooler, movement is key. A short daily walk, stretching, or gentle indoor exercises can prevent stiffness and improve circulation.
2. Stay Warm
Cold muscles are more prone to tightness. Wrap up when outdoors, use a hot water bottle at home, and keep your lower back covered. Warm baths can also relax tense muscles.
3. Watch Your Posture
Whether you’re at a desk or relaxing at home, sit with your back supported and feet flat on the floor. Avoid hunching over your phone or slouching on the sofa for long periods.
4. Stretch Daily
Autumn is the perfect time to add gentle stretches into your routine. Focus on your hamstrings, hips, and lower back to ease tension.
5. Strengthen Core Muscles
Strong core muscles support your spine and reduce the likelihood of flare-ups. Gentle strengthening exercises, guided by a physiotherapist if needed, can help.
6. Balance Activity with Rest
Tasks like leaf-raking or autumn gardening can be physically demanding. Break jobs into smaller chunks, use the right tools, and take regular breaks to avoid overloading your back.
7. Manage Stress
Autumn can be a busy season, with work, school schedules, and festive planning starting early. Stress contributes to muscle tension, so take time to relax and unwind.
Why Seeking Support Early Matters
Back pain is one of the most common reasons people visit a physiotherapist—and for good reason. Ignoring the signs or hoping they’ll go away rarely works. What begins as occasional stiffness can develop into ongoing pain if left untreated.
Physiotherapy doesn’t just mask symptoms; it identifies the root cause. Through hands-on treatment, tailored exercises, and practical lifestyle advice, physiotherapists help you move with more confidence and less worry.
By addressing issues early, you’re not only reducing current discomfort—you’re also preventing future flare-ups.
Imagine Your Autumn Without Back Pain
Picture yourself walking through a park carpeted with golden leaves, carrying shopping bags with ease, or sitting through a cosy evening without constantly shifting to ease stiffness. Imagine enjoying seasonal activities, from baking to decorating, without being distracted by pain.
This is what’s possible when you take steps to manage back pain. Autumn doesn’t have to be about restriction—it can be about comfort, connection, and cherished moments.
Final Thoughts
Back pain may be common, but it’s not something you should accept as part of daily life. Especially in autumn, when the weather and lifestyle changes can make symptoms worse, taking action is vital.
By keeping active, maintaining good posture, staying warm, and seeking support when needed, you can reclaim your autumn.
If you’ve been struggling with back pain and don’t want it to limit your season, we’re here to help. Get in touch today to find out how we can support you in moving more comfortably and making the most of autumn.