Ergonomics for Fall Routines: Protecting Your Body as Life Gets Busy

Fall always brings a sense of routine. The kids head back to school, workplaces get busier, and our evenings seem to fill up quickly with activities, homework, and planning for the holidays. For many, this means more time at desks, more hours on screens, and—if you’re a parent—carrying or lifting heavy backpacks, sports bags, or groceries on the go.

We love fall, but it can also be a season where our bodies start to feel stiff and achy. Sore shoulders, stiff necks, and tight lower backs are some of the most common issues we hear about in the clinic every October. Often, these aches don’t come from one single injury — they build up quietly, day by day, as posture slips and strain adds up.

The good news? Small, consistent changes in how we sit, move, and carry ourselves can make a huge difference. That’s where ergonomics comes in.

The Desk Dilemma

It’s a cool fall morning, you’ve got your coffee in hand, and you sit down at your desk. Hours later, you realize your shoulders are hunched, your lower back is sore, and your eyes are burning from staring at the screen. Sound familiar?

Most people don’t realize how much our desk setup impacts our health. Over time, poor posture at work can contribute to chronic headaches, tension, and even nerve irritation. A few small adjustments can help:

• Keep your screen at eye level so you’re not looking down all day.

• Sit with feet flat on the floor, knees bent at 90 degrees, and avoid tucking one leg under your chair.

• Use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. It gives your eyes (and posture) a break.

Even better? Build in mini movement breaks. Stand, stretch, or walk for just two minutes every hour — your body will thank you.

Backpacks & Busy Families

If you’re a parent, fall means the return of backpacks. Kids carrying too much weight or wearing their bag slung over one shoulder are at higher risk for poor posture and back strain.

So what do you do? A backpack should be no more than 10–15% of your child’s body weight. Straps should be wide and padded, and the bag should rest just above the hips, not sag low against the lower back.

And let’s be honest — it’s not just the kids. Adults are just as guilty of lugging laptops, gym bags, or totes slung over one shoulder. Your spine doesn’t love that either! Choosing a supportive bag and distributing weight evenly can make a big difference.

The Screen Time Trap

Fall brings darker evenings, and for many more screen time at night. Phones, tablets, and streaming can quickly add hours of forward head posture — the infamous “tech neck.”

When you tilt your head down to look at a phone, you’re adding extra weight and pressure to your neck. Over time, this can cause headaches, shoulder tension, and even nerve irritation.

Simple shifts can help:

• Hold your phone at eye level instead of looking down.

• Take breaks from screens in the evening — even 30 minutes before bed makes a difference for your posture and your sleep quality.

• Add a few stretches to your nighttime routine: shoulder rolls, chest openers, or gentle neck stretches.

Final Thoughts

This fall, don’t let routine aches sneak up on you. Pay attention to the small things — how your desk is set up, how heavy your child’s backpack is, how many hours you spend scrolling at night. These little details can either drain your energy or help you thrive through the season.

And if you’re already noticing stiffness, headaches, or discomfort creeping in, don’t ignore it. Chiropractic and physiotherapy care can help restore balance, ease tension, and prevent bigger issues before they start.

➡️ Book your visit today, and let’s keep you (and your family) moving comfortably all season long.