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  • Writer's pictureDr. Jeremy Will, D.C.

Essential Fall Prevention Tips for Winter and Beyond

As we navigate the changing seasons, prioritizing fall prevention becomes crucial for staying safe and healthy. Slippery sidewalks and unpredictable weather conditions can increase the risk of falls, leading to injuries that impact mobility and spinal health. Let’s dive into our top fall prevention tips to help you maintain stability and reduce the risk of falls.


1. Strengthen Your Core Muscles

A strong core is essential for stability and balance. Incorporate exercises that target your abdominal and lower back muscles into your routine. Here’s one of our favorites called the Dead Bug.


2. Choose Proper Footwear

Wear shoes with slip-resistant soles, especially in icy or wet conditions. Ensure that your footwear provides proper arch support and fits well to avoid any discomfort affecting your balance.


3. Be Mindful of Your Surroundings

Pay attention to your environment, especially during the winter. Watch for icy patches on sidewalks, driveways, and parking lots. Use handrails when available, and take your time navigating through slippery areas.


4. Stay Active and Flexible

Regular physical activity is crucial for maintaining overall health and reducing the risk of falls. Engage in activities that improve flexibility, strength, and balance, such as yoga or tai chi. These exercises not only benefit your spine but also enhance your overall stability.


5. Ensure Proper Lighting at Home

Adequate lighting is essential to identify hazards within your living space. Keep your home well-lit, especially in hallways, staircases, and entryways. Consider using night lights to navigate safely during nighttime.


6. Stay Hydrated and Nourished

Proper hydration and nutrition are significant in maintaining overall health and preventing falls. Dehydration can lead to dizziness and weakness, while a well-balanced diet supports muscle strength and bone health.


Prioritizing fall prevention is a proactive step toward maintaining a healthy spine and overall well-being, especially during winter. By incorporating these tips into your daily routine, you can confidently reduce the risk of falls and potential injuries to your spine. Remember, our office is a valuable resource for personalized advice and guidance on optimizing your spinal health. For more fall prevention tips, check out this infographic.


Low Back Pain Causes Poor Balance

A large study showed that elderly patients with low back pain demonstrated significantly poorer balance performance. Those who underwent treatment for their low back pain were able to demonstrate significant improvement in their balance measurements. The study concluded that low back pain should be considered a significant fall risk factor for people, but with proper treatment, balance measurements could see significant improvement with the improvement in their back pain (even those with chronic pain showed improvement without full recovery).


Ge, L., Wang, C., Zhou, H. et al. Effects of low back pain on balance performance in elderly people: a systematic review and meta-analysis. Eur Rev Aging Phys Act 18, 8 (2021).

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