Autumn back care

Autumn can be a wonderful time of year, yet there can also be unexpected problems. Sudden drops in temperature causing us to bundle up in lots of layers, which we then struggle to peel off when the sun briefly pops out again! As the leaves start to drop, they can make the pavements slippy. If you are gardening and raking up these leaves, this can also cause problems with shoulders and backs unaccustomed to these repeated one-sided movements.

Autumn back care tips

Some good tips for caring for your back during the autumn include:

  • Warming up before any activity. This doesn’t just mean throwing on an extra jumper and downing a bowl of hot soup! Whether you are heading out for a walk, going for a run or stacking logs ready for winter, do some simple stretches first. The gentle movement will help get the blood flowing to your muscles and decrease the risk of you hurting yourself once you start the activity.
  • If you are working outdoors, use tools to help. Rather than carry heavy objects to and fro, invest in a good wheelbarrow or garden trolley. If you’re collecting bags of apples or blackberries, distribute the weight evenly either side of your body, or use a comfortable rucksack!
  • Wear sensible footwear appropriate for what you are doing. Slipping on wet autumn leaves can lead to serious injury! However, wellies may not be suitable for a long walk over rough terrain, as they can restrict ankle movement. Look at hiking boots, trail running shoes and other options that will keep your feet both dry and comfortable.
  • Choose clothing wisely! Wearing too many layers can restrict your movement, meaning you have to compensate or put strain elsewhere. Not wearing enough layers and getting cold can make your muscles stiff, which often means your back will feel worse.
  • Take regular breaks. It may be tempting to do all your outdoor work in one go so you can get inside and put your feet up. However it is usually best to do little and often. Take time to stretch, grab a cup of tea, and pace yourself.
  • Those crisp mornings and all the beautiful colours of the autumn season are a great incentive to get outside in the fresh air. However the shorter days can make it harder to exercise. Therefore it’s good to plan some time into your day to move about, or start exercising indoors.
  • Maintain healthy eating habits. Not only will this help you fight off any colds going round, it will keep your body in better condition. Autumn may be the perfect time for mugs of creamy hot chocolate and toasting marshmallows over the fire. However there is an abundance of filling, nutritious vegetables available at this time of year! Why not try swapping out that sugary pumpkin spice latte for a hearty bowl of butternut squash soup? Try our recipe for pearl barley and kale soup here.

What other steps can I take?

If you want more advice on caring for your back this autumn, your chiropractor or osteopath will be able to help. Why not book a visit to ensure you can enjoy the upcoming bonfires and fireworks with your back in cracking condition too?

Find out more about Osteopathy, Sports therapy and Chiropractic here.

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Food Intolerance vs Food Allergies

Food allergies are rare, affecting around 2% of the adult population. Food intolerances are much more common!

Symptoms of food intolerances range and may include headaches, migraines, stomach pain, bloating, diarrhoea, constipation, acne, eczema, tiredness, lethargy, coughing or hives.

Current advice for those with suspected food intolerances is simply to try an “elimination diet”.

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Almonds in a ceramic cup.

Almond Nut Butter

If you have a food processor, homemade nut butters are super easy to make. Here we’ve used almonds for their anti-inflammatory properties, but you can use any nuts you fancy. 

By making it yourself you avoid salt and sugars which some shop bought versions will contain (but not all – so if you do buy, then read the label as the more expensive versions can be 100% nut!). With this version, you can happily make this without the sea salt, but add it if you wish.

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Pearl Barley and Kale Soup

Pearl barley can really make a soup into a meal, it’s filling, low fat and brilliantly good for you!
Add to that some fresh herbs along kale and you have a real powerhouse of nutrients.


  1. Warm the oil in a large saucepan. Add the carrots and celery and cook over a medium heat for 5 minutes.
  2. Add the rosemary, thyme, chilli flakes, vegetable stock and pearl barley. Bring to the boil and then simmer for 45 minutes or until the pearl barley is soft.
  3. Add the kale and cook for 5 minutes. Serve immediately.

Turmeric Latte

Turmeric lattes (also known as Golden Milk) are the drink of the moment and can easily be created at home. It is a great way to kick the day off, or as a snack when you get hungry mid afternoon, but don’t want anything too heavy.

The turmeric used in this recipe is a great anti-inflammatory and teaming it up with black pepper helps absorption.

Feel free to tweak the quantities of each ingredient to suit your taste.


  1. Put all of the ingredients into a small saucepan and gently heat for 10 minutes.
  2. After this time pour the mixture through a tea strainer, taste to see if more sweetness is needed, and then serve.

*jaggery is unrefined sugar which normally comes as a block, often found in Asian cookery. It is available in larger supermarkets and health food shops.

Raspberry and Coconut Milk Smoothie Recipe

A quick smoothie can be the perfect way to start off your day and a homemade version means you can tweak the recipe to suit you.
This recipe doesn’t include banana, these seem to be in almost every smoothie you buy, but not everyone likes the flavour. Instead this recipe uses oat bran to thicken the smoothie, plus it adds a good amount of fibre to the smoothie. We also use frozen raspberries which act to chill the smoothie, as well as making it a recipe which works all year around. Thanks to Emsworth Cookery School for creating this super easy and nutritious smoothie.


  1. Put all of the ingredients into a food processor or blender and whizz until smooth. Serve immediately.

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Acorn Health Ltd © 2014- 2019

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Opening Times

Monday 08:30 – 19:00
Tuesday 09:00 – 19:00
Wednesday 09:00 – 19:00
Thursday 09:00 – 19:00
Friday 08:30 – 19:00
Saturday 09:00 – 12:00

Acorn Health Limited © 2014 - 2019

Website Created by WebHolism