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Autumn is coming!
As the leaves turn golden and the air grows crisp, autumn offers us a chance to slow down, reflect, and prepare our bodies for the colder months ahead. At Back on Track Healthcare we’re here to support your health journey through every season.
The benefits of regular treatment
Did you know that regular treatment can be effective for a wide range of conditions, from back pain and joint issues to stress-related tension. By improving circulation, releasing muscle tension, and enhancing joint mobility, manipulation and massage can support the body’s structural integrity and overall function.
Many patients report improvements in posture, energy levels, and quality of life after just a few sessions. This can be said for osteopathy, therapeutic massage, acupuncture and chiropody, so have a closer look at the benefits by visiting our therapies page here.
Why Autumn Affects the Body
Seasonal changes can impact our muscles, joints, and overall energy. The cooler weather often causes stiffness, especially in the neck, shoulders, and lower back. Specialist care from our osteopaths and massage therapists can help ease these transitions, keeping your body balanced and resilient. Our acupuncturist offers treatments to help reduce tension and our physiotherapist can prescribe some much-needed preventative exercises.
Tips for maintaining results between sessions
To enhance the benefits of your treatments, it’s essential to adopt healthy habits. Staying hydrated, practicing good posture, and incorporating regular movement into your day can make a significant difference.
Stretching, mindfulness exercises, and ergonomic adjustments at work are also excellent ways to support your body and prevent recurring issues.
Spotlight on stress and its effects on the body
Did you know stress can manifest physically, causing tension, headaches, and even digestive issues? Osteopathy, massage and acupuncture can help address these symptoms by calming the nervous system and reducing muscle tightness.
Boost Your Immune System
Autumn is also flu and cold season. Supporting your immune health is essential. Acupuncture, massage and gentle osteopathic treatments can encourage better lymphatic flow and circulation, while lifestyle choices—like eating seasonal foods— strengthen natural defences.
If you’re feeling the effects of stress, let us know during your next visit so we can adapt your treatment accordingly.
If leaf clearing is causing your pain – we’ve got your back!
It will soon be that time of year again when gardens across the UK become full of fallen leaves, meaning we’re back to that annual job of raking and collecting them.
At the clinic we see a lot of people who develop back pain as a result of repetitive bending, so remember to warm up beforehand and stretch after this type of activity to minimise injury.
If you need some attention, our team are happy to help and you don’t need to wait for office hours to book – have a look at our
online booking page
Seasonal Nutrition Tips
Root vegetables, pumpkins, and dark leafy greens are packed with vitamins and minerals your body craves during fall. Warm, nourishing meals not only comfort the soul but also support joint health and reduce inflammation.
Time for Vitamin D
As humans, we synthesise Vitamin D from sunlight and during winter months the UK sunlight isn’t strong enough for us to do this. From now until April, we recommend that you take Vitamin D supplements.
Vitamin D is vital on many levels.
It helps the gut absorb calcium and maintains phosphate levels so that we can keep bones, teeth and gums healthy.
It helps muscles function, reduces inflammation, promotes nervous system function, immune system function and helps with cellular growth and even glucose metabolism.
In other words, it is crucial for your health! So, please go and take some Vitamin D supplements this autumn and winter.
Movement Matters
Cooler days may tempt us to stay indoors, but movement is key to keeping joints supple. Try brisk walks among the falling leaves, gentle yoga, or home stretches.
Our osteopaths and physiotherapist can recommend personalized exercises tailored to your needs.
It is so easy to stay indoors during the winter months, especially when it is raining and cold outside. We recommend adopting different strategies to get yourself through the winter months. Standing Desks – more workplaces are providing standing desks which is great. If you use a computer or tablet at home, it may be seriously worth investing in a standing desk. Reducing the hours that you spend sitting each day is very beneficial. Group Exercises – joining the gym, or going to weekly scheduled classes will help keep you active. Yoga, pilates, walking groups can all be hugely uplifting and great for your physical health. Plan for Bad Weather – this is fairly obvious but if you get good layers of clothing and waterproof outer wear, you can still be active outside in all weathers. Being in nature is incredibly beneficial mentally and we have the delight of Wimbledon and Woking Commons or Oxshott Heath on our doorstep. Home Chores Count as Exercise – yes, just vacuuming, cleaning out the cupboards etc counts as keeping active! Get some upbeat music on to give you an extra boost of energy. |
Stress and Sleep Support
The shorter days can affect our mood and sleep patterns.
Osteopathy is well known to help reduce stress, calm the nervous system, and encourage deeper rest—crucial for healing and overall vitality.
Back-to-School & Work Posture Checks
Whether you’re back at the office or your children are returning to school, posture matters. Carrying heavy bags, sitting long hours, or using laptops at odd angles can cause strain. A seasonal posture check-up may help prevent chronic issues. This is especially true for students heading off to college or university.
Preparing for Winter
Autumn is the perfect time to address aches and pains before the cold intensifies them. Regular osteopathic treatments can boost circulation, improve mobility, and support your immune system—keeping you healthier through winter. You can access our online booking system to schedule an appointment here.
Keeping your finances safe
Our online booking system is encrypted and a safe and secure way for you to store your payment details for subsequent visits. As an additional security level, when you next log in, it may ask you to re-enter your card details and ask for 2 factor authority from your bank to verify the details
Stay Connected This Autumn
We’re here to help you move, feel, and live better this season.
Book your autumn check-up, ask about personalized exercises, or just pop in for a wellness chat. Let’s make this autumn your healthiest yet!
Our lovely reception team are always happy to help- give them a call on
020 8545 0965
We’re thrilled you have chosen our clinics to look after you – where your health and well-being are our top priorities. Whether you’re here for ongoing care or visiting us for the first time, our goal is to provide personalized treatment that supports your body’s natural ability to heal and thrive.
We’re thrilled you have chosen our clinics to look after you – where your health and well-being are our top priorities. Whether you’re here for ongoing care or visiting us for the first time, our goal is to provide personalized treatment that supports your body’s natural ability to heal and thrive.
As the nights draw in, it’s cold and dark. Many of us find it a struggle to get going, so we wanted to take a moment to consider our well-being more widely.
Love it or hate it, stretching is a key player in most workout routines. It promises better flexibility, fewer injuries, and even improved performance. But when’s the ideal time to do it? Before, after, or both? Let’s delve into the science and get expert advice from our senior osteopath Kieran.