September brings the start of a new season, cooler mornings, changing leaves, and a return to familiar routines. As summer winds down and families get back into the rhythm of school, work, and busier schedules, it’s a great time to reset healthy habits and make your wellness a priority. In this month’s newsletter, we’ll cover some practical tips to help you and your family transition comfortably into fall—from proper backpack use and healthy desk posture for both children and adults, to safe leaf raking techniques that can help prevent back aches and joint pain. We’ll also take a closer look at Biofreeze® and how it can be useful for managing everyday aches and muscle discomfort, as well as why maintenance chiropractic care can be an important part of keeping your body moving well. We’ll also share a temporary change to our clinic hours while Dr. Dave takes some well-deserved time away on vacation. Whether you’re getting the kids settled into a new school year or simply adjusting to your own fall routine, we hope this month’s tips help you stay comfortable, active, and feeling your best throughout the season.
As kids head back to school, their backpacks will be with them almost every day, so making sure they fit properly can help reduce unnecessary strain on their growing bodies. Start by choosing a backpack that is appropriately sized for your child and doesn’t hang far below their waist. Encourage them to use both shoulder straps rather than carrying it over one shoulder, as this helps distribute the weight more evenly. Look for wide, padded, adjustable straps that are comfortable and allow the backpack to sit in the right position.
It’s also important to keep the backpack as light as possible by packing only what your child needs for the day. An unnecessarily heavy backpack can place extra stress on the back, shoulders, and neck. Finally, take a moment to adjust the backpack properly so that it sits snugly against the child’s back rather than hanging loosely or pulling them backward. A few simple adjustments can make a big difference in keeping your child comfortable as they start the new school year.
With school and work routines getting back into full swing, it’s a good time to take a look at how we’re sitting throughout the day. Children can spend several hours at desks in the classroom, while adults may spend even longer sitting at a computer. Regardless of age, spending too much time in a poor position can contribute to neck and shoulder tension, headaches, back discomfort, and stiffness. A few simple ergonomic adjustments can help make desk time more comfortable and reduce unnecessary strain on the body.
Start by sitting back in the chair with the lower back supported, keeping both feet flat on the floor and your knees around a 90-degree angle. Screens should be positioned around eye level to avoid constantly looking down, while keyboards and mice should be close enough that the elbows can remain comfortably at your sides. Try to avoid slouching, leaning forward toward the screen, or holding the neck in one position for long periods. Most importantly, remember that the best posture is one that changes. Encourage children and adults alike to get up, stretch, walk around, or simply change positions every 30–60 minutes. Good ergonomics aren’t just about sitting perfectly—they’re about creating a comfortable workspace and giving your body regular opportunities to move. These habits are important at every age and can help support healthy posture, movement, and spinal health throughout the school and work day
As the leaves begin to change and fall, many of us will be heading outdoors to rake, garden, clean up the yard, and prepare for the colder months ahead. While these activities may seem like light work, repetitive bending, twisting, and lifting can put stress on your back, shoulders, and joints. Taking a few minutes to prepare your body before getting started can help reduce the risk of aches, strains, and soreness. Before raking or tackling other outdoor projects, warm up with some light movement, keep the rake close to your body, and try to stand tall rather than hunching forward. Switch sides regularly, take breaks, and stay hydrated throughout the day.
It’s just as important to pay attention to what not to do. Avoid repeatedly twisting or overreaching while raking, and don’t spend long periods bent forward from your waist. When lifting bags of leaves or other yard waste, use proper lifting technique and keep the load close to your body. You also don’t have to finish everything in one go—pace yourself and break larger jobs into smaller tasks. Most importantly, listen to your body and don’t ignore persistent or worsening pain. A little extra time and preparation can help you enjoy your fall activities while keeping your back and joints feeling their best.
Even with good preparation and proper technique, fall yard work can sometimes leave you feeling a little sore or achy. If you’ve spent the afternoon raking leaves, gardening, or tackling other outdoor projects, Biofreeze® can be a convenient option for temporary relief from minor muscle and joint aches. Pain occurs when receptors in the body send signals through the nervous system to the brain. The cooling sensation produced by menthol can stimulate these receptors and help interrupt or reduce the perception of pain in the affected area. Biofreeze® uses a fast-acting, menthol-based formula that provides a cooling sensation and temporary relief when applied directly to the skin.
Biofreeze® can be useful to have on hand after a busy day of yard work, exercise, or other activities that leave you feeling sore. At Back To Balance Chiropractic & Wellness Centre, we carry Biofreeze® in our office for patients who are interested in learning more about it or adding it to their at-home wellness routine. If you’re experiencing occasional muscle or joint discomfort and would like to know more about Biofreeze®, feel free to ask us during your next visit. We’re happy to answer your questions and discuss whether it may be a suitable option for you.
While products like Biofreeze® can be helpful for temporarily managing everyday aches and soreness, it’s also important to think about the bigger picture when it comes to your health and how your body is moving. Rather than only addressing discomfort when it shows up, maintenance chiropractic care takes a more proactive approach by helping support mobility, movement quality, recovery, and overall function. This can be especially valuable as we transition into fall and return to busier routines, whether that means getting back into the gym, starting a new sports season, or simply keeping up with work, family, and everyday activities.
For gym-goers, regular care can help reduce joint stiffness, improve movement efficiency and posture, and address areas of restricted movement that may contribute to overuse problems such as tendinopathy or impingement. For athletes, maintaining biomechanical balance and symmetry can be particularly important during higher-load training periods, helping support movement quality, proprioception, and the body’s ability to handle increased demands. And for everyday people, maintenance care can help manage low-grade aches and stiffness, reduce recurring flare-ups from previous injuries, and support better sleep, energy, and overall wellbeing. As we settle into the fall season, taking a proactive approach to your health can help you stay active, recover well, and continue doing the things you enjoy.
As we move further into fall, it’s a great time to check in with your health and the habits that keep you feeling your best. Whether you’re returning to the gym, getting back into a busy school or work routine, enjoying outdoor fall activities, or simply trying to stay active, remember that taking care of your body is something worth prioritizing year-round. Small, consistent choices—moving regularly, maintaining good posture, getting enough rest, and addressing aches before they become bigger problems—can make a meaningful difference in how you feel and function.
D.D. Palmer once said, “There is a vast difference between treating the effects and adjusting the cause.” This is a great reminder that caring for your health isn’t just about reacting when something hurts. It’s about understanding your body, supporting healthy movement, and taking a proactive approach to your overall wellbeing. As we head into a new season, we encourage you to keep moving, stay curious about your health, and make choices that help you feel strong, comfortable, and confident.
Thank you for trusting Back To Balance Chiropractic & Wellness Centre to be part of your health journey—we look forward to helping you stay at your best this fall and beyond!
