1. Backpacks are made to carry a load of books on your back, instead of slung over one shoulder, causing potential back strain by the imbalance to your spine. Take the extra few seconds to slip the shoulder straps on both shoulders and tighten them properly, so that you don't have to compensate for heavy weight on one side of your body only. Fill the backpack with the heavier items in the middle and towards the back of the pack, so that the weight is close to your body. This helps reduce the strain to your back. Adjust the shoulder straps so that it feels snug on your back and doesn't shift as you move.
3. Make sure your desk chair has good back support. An investment in a good quality desk chair that is adjustable is wise, but a simple back cushion can be just as helpful if purchasing a new chair is not possible. Take time to set up a proper computer desk setup to avoid strain to your back when sitting for long periods of time.
5. If you do overuse your muscles or strain your back, you may need to seek medical attention if it does not go away within 24 - 48 hours. Avoid bending and twisting motions which may aggravate your pain. Some people like to soak in Epsom salts in a warm bath or take a hot shower to relax sore muscles. Get plenty of rest so that your body can expend energy on healing. Topical creams and over the counter medication can also be helpful in reducing the inflammation and pain, but use these as directed on the packaging.
Using these practical tips can help prevent problems with your back during your transition into your fall routines.
"Prevention is better than cure." Desiderius Erasmus