Autumn has arrived in Brighton, Hove, and across Sussex—the air is crisp, the leaves are turning, and the nights are drawing in. But if you’ve been “falling behind” (pun intended!) on your self-care, you’re not alone! We’ve been too busy to post for a few weeks but we’ve regrouped and now we’re back at it. You can do the same with your physical and mental wellbeing.
Between school runs, colder mornings, and darker evenings, many of us start to feel our energy dip and our bodies tighten up. That dull ache in your back after raking leaves, the shoulder stiffness from working at the computer all day, or the knee twinge when climbing stairs—it’s all too easy to ignore.
This Physio Friday, we’re embracing the season of change to talk about autumn aches, mobility challenges, and how physiotherapy can help you get back on track before winter fully sets in.
🍁 The Season of Change (and Stiffness)
Autumn is beautiful—but it’s also the time when many people begin to feel increased joint and muscle discomfort. As temperatures drop, the body naturally conserves heat by reducing blood flow to extremities. This can make joints feel stiffer, muscles less flexible, and existing injuries more noticeable.
You might notice:
- Achy hands and knees first thing in the morning
- Tight shoulders from hunching against the cold
- Soreness after outdoor chores like leaf-clearing or gardening
- Back pain from long commutes or returning to desk work
According to research published in The British Journal of Pain, cooler, damp weather can amplify pain sensitivity—particularly in people with musculoskeletal (MSK) conditions such as arthritis, old injuries, or postural tension.
So, no, you’re not imagining it. The weather really does have an impact.
🧣 Why We “Fall Behind” on Self-Care
Life gets busier after summer. Parents are back juggling work and school commitments. Teachers are on their feet all day again. Even those working from home tend to move less as the days shorten.
Combine that with a lack of sunlight (vitamin D deficiency is common in the UK by October) and reduced outdoor activity, and you have a recipe for sluggishness, stiffness, and stress.
Often, by the time people call us at The Physiotherapists, they’ve been “putting up with it” for weeks. They might have thought it would pass—or blamed age, bad posture, or the weather. But early physiotherapy intervention can make all the difference.
💪 How Physiotherapy Helps When You’ve “Fallen Behind”
If you’re behind on your wellbeing this autumn, here’s how physiotherapy can help get you moving again—without waiting months for an appointment.
1. Pain Management That Works
Physiotherapists identify why you’re in pain—whether it’s muscle imbalance, joint restriction, or an inflamed tendon—and treat the root cause.
Techniques might include:
- Gentle manual therapy
- Tailored stretching and strengthening exercises
- Movement re-education
- Heat therapy or mobility drills
2. Addressing Seasonal Muscle Tightness
Cold muscles are short, tight, and prone to strain. A physiotherapist can show you safe warm-ups and micro-movements to prevent injury during everyday activities—from dog walking to lifting shopping bags.
3. Boosting Circulation and Energy
Movement increases blood flow, delivering warmth and oxygen to stiff tissues. Even gentle home-based physiotherapy routines can lift mood and ease the fatigue that often comes with darker months.
4. Postural Reset for Home and Office
As we return to heavier workloads and more screen time, neck and back issues skyrocket. Your physio can assess your home or office setup (virtually or in person) and recommend ergonomic adjustments to prevent recurring tension.
5. Motivation and Accountability
Let’s be honest: we all need a nudge sometimes. Having a physiotherapist visit your home means you’re guided, supported, and encouraged to stay consistent—even when motivation dips with the sunlight.
🌦️ Seasonal Challenges: What We’re Seeing in Autumn
From our patients in Brighton, Hove, Shoreham, Peacehaven, Portslade, and Lewes, some of the most common issues we treat each autumn include:
- Lower Back Pain: Often from cold-related stiffness or poor posture
- Shoulder and Neck Pain: From long desk hours or stress tension
- Knee and Hip Stiffness: Exacerbated by cooler temperatures and reduced movement
- Repetitive Strain Injuries (RSI): Returning to laptops, classrooms, or workbenches
- Balance Issues: Especially in older adults where uneven pavements and damp leaves pose risks
🏡 Why Home Physiotherapy Makes Sense This Season
When it’s cold, dark, and rainy, the last thing you want is to travel to an appointment. That’s where our home physiotherapy service shines.
We come to you—whether that’s your home, workplace, or care setting—so you can focus on getting better in comfort and privacy.
Benefits include:
- No waiting lists: Appointments available within days
- Personalised care: Treatments built around your environment
- Safety and convenience: Ideal for those with mobility limitations or busy schedules
- Comprehensive advice: On exercise, movement, and even home setup
Our team is local, experienced, and passionate about keeping Brighton and Hove moving—rain or shine.
🍂 Small Changes, Big Impact
You don’t need to overhaul your life to feel better this autumn. Try these physiotherapist-approved tips:
- Keep moving: Gentle daily activity—like walking or stretching—beats stiffness.
- Stay warm: Layer up, especially around knees, shoulders, and lower back.
- Hydrate: Cold weather makes us forget to drink water, but hydration supports joint health.
- Stretch before bed: Prevents overnight stiffness and morning pain.
- Seek help early: Don’t wait until pain becomes chronic.
“A little movement now can prevent a lot of pain later.”
📚 Evidence & Resources
- NHS: Physiotherapy Overview
- Arthritis Action UK – Weather and Pain
- British Journal of Pain: The Role of Weather in Pain Perception
These resources echo what we see every day: movement, strength, and tailored therapy are the most powerful tools against seasonal aches.
🧍♀️ Don’t Let Autumn Slow You Down
Whether you’ve fallen behind on your exercises, ignored that lingering pain, or just want to feel stronger as winter approaches, we’re here to help you get back on your feet—literally.
At The Physiotherapists, our experienced mobile physio team provides evidence-based, hands-on care across Brighton, Hove, Shoreham, Lewes, Peacehaven, and Portslade.
✅ Appointments available this week
✅ In the comfort of your home
✅ Tailored plans for real resultsPhysioFriday
Don’t let autumn aches turn into winter woes.
📞 Book your session today at www.thephysiotherapists.co.uk
📍 Serving Brighton, Hove, Shoreham, Peacehaven, Portslade & Lewes
Because it’s okay to “fall behind” sometimes—just don’t stay there.