Fall Yard Work Without Back Pain: Tips for Raking Leaves Safely

Fall is a beautiful time of year, but it often comes with a big to-do list—especially in the yard. Raking leaves, clearing debris, and tidying up your garden can be a great form of exercise, but if done incorrectly, it can lead to back, shoulder, and neck pain, as well as slips and falls. Here’s how to protect your body while getting your yard ready for winter.

1. Warm Up Before You Start

Before grabbing the rake, take 5–10 minutes to warm up your muscles. Gentle stretching for your shoulders, back, and legs, or a short walk, can prepare your body for repetitive movements and reduce the risk of injury.

2. Use Proper Raking Technique

• Keep your spine straight: Avoid bending at the waist; instead, bend your knees and hinge from your hips.

• Switch hands frequently: This helps balance the workload between your shoulders and arms.

• Keep the rake close: Holding the rake too far away strains your shoulders and back.

3. Take Breaks and Pace Yourself

Don’t try to finish the entire yard in one go. Take frequent breaks, drink water, and change positions to reduce fatigue.

4. Lift Safely

When picking up piles of leaves or bags of debris:

• Bend your knees, not your back.

• Hold the load close to your body.

• Avoid twisting; instead, pivot your whole body to turn.

  
  

5. Choose the Right Tools

Lightweight rakes, ergonomic handles, and garden carts can make yard work easier and reduce strain on your muscles and joints.

6. Reduce the Risk of Falls

• Wear sturdy, non-slip shoes.

• Keep pathways clear of wet leaves, branches, or garden tools.

• Be extra careful on slopes or uneven terrain.

  
  

7. Listen to Your Body

If you feel pain, stop and rest. Muscle soreness is normal, but sharp or persistent pain is a sign to take a break or consult a professional.

Final Thoughts

With the right techniques, tools, and precautions, fall yard work can be a safe and enjoyable way to stay active. Protect your back, shoulders, and joints, and take the time to enjoy the crisp fall air while preparing your yard for the winter months.

At Southampton Chiropractic Clinic, we help patients maintain healthy backs and joints, even during seasonal chores. If you experience discomfort from yard work or want tips to prevent injury, book an appointment today and let us help you stay pain-free this fall.