Lift Smart, Stay Strong: Proper Lifting Techniques to Prevent Back Pain

Fried food on a stick. Endless walking. Long lines. Late nights. Welcome to Minnesota State Fair season — one of our favorite times of the year!

While we’re all for enjoying the fun (and the mini donuts), fair season can take a toll on your body — from achy feet and sore backs to sugar crashes and stress overload.

The good news? You don’t have to sacrifice your health to enjoy the fair. With a few simple habits and a little planning, you can make the most of your day and still feel great the next morning.

🎯 Before You Go: Prep Your Body for a Big Day

1. Start With a Solid Breakfast

Fair food is indulgent — but you don’t want to start the day on an empty stomach. Eat a protein-rich breakfast to help stabilize your blood sugar and keep cravings in check later.

2. Hydrate Early

Start drinking water before you arrive. Bring a refillable bottle or grab water between snacks. Staying hydrated supports energy, digestion, and joint health (especially with all the walking you'll do).

3. Wear Supportive Shoes

You’ll be on your feet a lot. Wear comfortable, supportive shoes — your spine, knees, and feet will thank you.

🍿 While You’re There: Choose Mindfully, Move Often

1. Indulge Smart

You don’t have to skip your favorites — just choose with intention. Share portions, pick one or two indulgences, and add in a few lighter options like grilled corn or fruit on a stick.

2. Keep Moving

The fair is a great chance to get your steps in! Walk, stretch, and change positions throughout the day to avoid stiffness.

3. Check Your Posture

Carrying bags, holding kids, or hunching at a food stand? Try to keep your shoulders back and head tall. If you’re standing in line, shift your weight side to side instead of locking your knees.

🛏 After the Fair: Recovery Counts

1. Stretch Before Bed

Loosen up tight calves, hips, and low back with some light stretching. Even 5 minutes can help your body recover from a long day of walking and standing.

2. Rehydrate + Rebalance

Drink extra water and eat something nutrient-dense before bed (think: leafy greens, lean protein, or bone broth). Your digestion and joints will appreciate the support.

3. Book a Post-Fair Adjustment

If your back, feet, or neck are feeling the effects of fair fun, a gentle chiropractic adjustment can help you bounce back faster and prevent lingering issues.

Enjoy the Fair — Without Paying for It Later

The Minnesota State Fair only comes once a year — and you should enjoy it! With just a few tweaks, you can have all the fun and take care of your body in the process.



Need a tune-up after the fair? We’ve got you. Book a visit and let’s keep your body feeling as good as the memories you make.