The Back Health Benefits of Leaf Crunching: Why Walking Outdoors Should be a Priority Habit

Autumn has arrived, the clocks have gone back, and the temptation to hibernate is compelling. I recently read Dr David Baxter’s (leading consultant neurosurgeon and specialist in complex spinal surgery) article on spine health and his clear, practical approach stuck with me.  Small, consistent behaviours - daily movement, gut health and sensible loading and recovery - prevent far more back trouble than occasional, intensive fixes.  So, in this month’s blog I’m championing one habit I can’t stop recommending: walking outdoors. Yes, even in drizzle. Yes, especially when the leaves are crunchy!

The impact of a sedentary lifestyle on our backs

Strolling through autumn leaves is brilliant for back health

Sit long enough and your spine stops getting the variety of movement it needs. The hip flexors shorten, the glutes switch off, and the lumbar discs and facet joints carry load in ways they weren’t built for. Over weeks and months that means stiffness, niggles and a lowered capacity to cope with everyday things - bending, carrying a shopping bag, or playing with the kids. The science is clear: more sedentary time links with higher rates of chronic low back pain and slower recovery, while poorer aerobic and metabolic health amplify inflammation and slow tissue repair.

Walking helps protect the spine

Walking is underrated therapy. Clinical guidance and research back it as both prevention and treatment for low back pain: regular walking reduces recurrence and improves function and combining low‑intensity aerobic work with short strength sessions beats doing nothing. On a mechanistic level, walking’s rhythmic load helps intervertebral discs exchange fluids and nutrients, reducing stiffness.

Outside, walking is even better. The benefits include:

• Gentle, functional loading that wakes up glutes, hamstrings and spinal stabilisers.

• Improved disc nutrition from rhythmic movement, helping tissue health.

• Restored movement variety - uneven paths and small turns force useful corrective actions through hips and thoracic spine.

• Lowered pain sensitivity through aerobic‑induced analgesia and better circulation.

• Support for bone health and weight control, reducing mechanical load on the spine.

• A chance for safe vitamin D exposure when daylight allows, helping bone and muscle health.

• A mood boost that makes the habit stick.

• Clear mental‑health wins: nature and movement reduce stress, lift mood and sharpen cognition.

Making autumn walks work for you

If you want a habit that lasts, it’s worth making it incredibly easy to start.  Here are some suggestions:

• Anchor it: tie your walk to something you already do – first thing, post‑lunch, after work or with the dog.

• Kit by the door: hi‑vis, headtorch, rear flashing light and a rain jacket so darkness and drizzle aren’t excuses!

• Footwear and form: supportive shoes with good grip; stand tall, engage your glutes and shorten your stride on uneven ground.

• Start small: just 15 minutes a day is a good start and will have health benefits. Add a couple of short strength moves (3 × 10 glute bridges, or some bird‑dogs) afterwards. 

• If you’re in pain: begin shorter, pace yourself and use graded exposure rather than powering through severe pain.

  
  

Final thoughts

With over 35 years’ experience as a chiropractor, I know spine care is boring and brilliant. It’s ordinary habits that build lasting resilience. Walking outdoors gives you low‑risk loading, improved disc and muscle health, vitamin D when the sun shines, and a mood boost. This autumn why not prioritise regular walks? Wear the hi-vis, pack the lights and crunch the leaves - those small steps will add up to a measurable benefit to your spine and overall health.

If this struck a chord, tell me about it. Questions, feedback or just a hello are always welcome!

Blog References

• Baxter D. Article on spine health and daily habits (Dr David Baxter).

• Lancet Low Back Pain Series. Global burden and evidence on management approaches.

• Cochrane Review: Exercise and physical activity for chronic low back pain.

• World Health Organization. Global recommendations on physical activity for health.

• NHS England. Musculoskeletal health profiles and statistics on MSK‑related absence.