Back Pain Prevention Tips for Fall Yardwork: Protect Your Spine This Season

As the air turns crisp and the leaves begin to fall, many of us head outdoors to rake, prune, and prep our yards for winter. While fall yardwork is a seasonal tradition, it also brings a spike in back pain complaints—especially in the lower back. At RTC, we see it every year!

Here’s the good news: With a few simple strategies, you can reduce your risk of injury and keep your spine healthy while still enjoying the benefits of outdoor chores.

1. Start with a warm up. Yardwork is real exercise, so treat it like one. 

• Stretch your hamstrings, hip flexors, and back before you begin.

• Try a few minutes of light aerobic movement (like walking or marching in place) to get your blood flowing.

• Arm circles, shoulder rolls, and torso twists are great for loosening up before you grab the rake.

  

2. Use the right tools. The right tools can make a huge difference.

• Choose ergonomic tools with padded handles and proper lengths to avoid hunching or overreaching.

• Use a lightweight leaf blower if raking is too strenuous.

• Keep tools close to your body when carrying to avoid twisting motions.

  
  

3. Mind your body mechanics. How you move makes a difference!

• Bend at the knees, not at the waist, when lifting bags of leaves or pumpkins.

• Keep loads close to your body and avoid twisting when turning—pivot with your feet instead.

• Alternate sides when raking or digging to balance muscle use and avoid repetitive strain.

  
  

4. Pace yourself, yardwork marathons often lead to injuries

• Break up tasks into 30–45 minute chunks with short breaks in between.

• Stay hydrated, even in cooler weather—you’re still sweating.

• Listen to your body: soreness is normal, but sharp or shooting pain is not.

  
  

5. Post work stretch and recovery

• Gently stretch your lower back, hips, and shoulders.

• Use a foam roller on sore areas to release tension.

• Apply ice to any spots that feel inflamed or overly tight.

Fall yardwork doesn’t have to mean fall back pain. With smart habits and a little body awareness, you can keep your spine strong and your yard looking great.

Have questions or feeling a twinge after raking? Call us at RTC to schedule a consultation—we’re here to help!

Stay safe and enjoy the season!

—Need to come in for an evaluation? Reach out or schedule a visit — we’d love to support you.

Thank you for reading,

Your friends at RTC