Fall Yard Work & Back Health: How to Avoid Injury & Stay Active
As the weather cools down and snow approaches, many of us are spending extra hours outside raking leaves, clearing garden beds, and prepping our yards. It’s great to stay active, but this seasonal shift is also peak time for lower back tweaks and stiffness. Here are a few practical tips from our team at Move to Move to keep you feeling great through the fall clean-up!
Why Fall Yard Work Takes a Toll on Your Back
Prepping your yard for winter involves a lot of repetitive bending, twisting, heavy lifting, and awkward postures. When you combine cold weather with hours of continuous strain, back muscles fatigue quickly, increasing your risk of injury or flare-ups.
Whether you’re clearing leaves or stowing away heavy patio furniture, a little preparation goes a long way!
3 Essential Tips to Prevent Back Injuries
1. Warm Up Before You Start
Avoid heading out into the crisp air and jumping straight into heavy lifting. Spend 5 to 10 minutes prepping your joints and muscles with light movement or a brisk walk.
2. Practice Smart Lifting Mechanics
- Keep a wide base of support with your feet shoulder-width apart.
- Hold heavy bags of leaves, soil, or pots close to your body.
- Engage your core and use your legs as the primary driver
3. Take Frequent Movement Breaks
Prolonged bending drains your endurance. Every 20 minutes, switch tasks or stand up to stretch. Alternate between a couple of different tasks such as raking, standing up to trim branches, and carrying small loads to vary your body’s stress load.
Try this Full Body CARS Routine to prime your body before stepping outside.
What to Do If Your Back Feels Stiff or Sore
If you do find you are sore after working outside, the important thing is to avoid total bed rest and try to keep mobile.
Below are great targeted mobility exercises to relieve back tightness, aim for 5-8 reps or 60 seconds of work for each side:
When Should You Seek Professional Help?
Some soreness is common after a long day of yard work. However, if pain persists for a few days, it shouldn’t be ignored.
We recommend scheduling an appointment with a physiotherapist if you experience:
- Persistent, sharp, or shooting pain in your back or buttocks
- A feeling of being “stuck” or locked in place with limited mobility
- Numbness, tingling, or weakness radiating down into your legs
- Back stiffness that interferes with work, sleep, or daily routines
Ready for a Tune-Up?
Whether you’re recovering from an injury or want to ensure your body is ready for the Fall Season, our team is ready to help!