As the fall colours peak across Ontario and the temperatures start to drop, many of us trade in hiking boots for rakes and leaf bags. While autumn yard work can be a great way to stay active, it’s also one of the most common times people experience back or neck pain.
At Palermo Plus Physiotherapy, we often see patients who develop muscle strains, stiff joints, or flare-ups of old injuries after a weekend of raking or lifting. The good news? A few simple adjustments can make your seasonal cleanup much easier on your body.
1. Warm Up Before You Start
Just like any workout, your back and shoulders need time to get ready for physical activity.
Before heading outside:
- Do 5–10 minutes of brisk walking or marching on the spot.
- Add gentle stretches for your hips, hamstrings, and shoulders.
- Try some torso rotations to loosen your spine.
A brief warm-up improves circulation and reduces the risk of muscle strain.
2. Watch Your Raking Posture
Raking often leads to repetitive twisting, which can put pressure on your lower back.
Here’s how to rake smarter:
- Keep your feet, shoulder-width apart and bend at the knees, not the waist.
- Avoid overreaching – move your feet instead of twisting your spine.
- Switch sides every few minutes to balance your muscle use.
If possible, use an ergonomic rake with a padded handle to reduce strain on your hands and shoulders.
3. Lift Smart
When lifting leaf bags or debris:
- Stand close to the load.
- Bend your knees, keep your back straight, and lift with your legs.
- Hold objects close to your body.
- Avoid twisting while carrying.
If the bag feels too heavy, split it into smaller loads. Your spine will thank you later!
4. Take Breaks and Stay Hydrated
It’s easy to lose track of time when you’re working outdoors.
Plan to:
- Take a short stretch or walk break every 20–30 minutes.
- Stay hydrated even in cooler weather – muscles work best when properly hydrated.
Overexertion and fatigue are major causes of back pain during yard work.
5. Recover and Restore
After finishing your yard work, do a few gentle stretches for your back, hips, and shoulders.
If you wake up the next morning feeling stiff or sore:
- Apply a warm compress to relax tight muscles.
- Try light movement like walking or stretching instead of complete rest.
- If pain persists more than a few days, book an osteopathy or physiotherapy appointment.
Our osteopathic approach can help restore proper joint alignment, improve mobility, and reduce muscle tension, helping you recover faster and prevent future pain.
Autumn chores don’t have to mean back pain. With a bit of body awareness and preparation, you can keep your spine healthy all season long, and still enjoy the crisp fall air and colourful leaves.
Contact us!
If you’re feeling sore after yard work or want guidance on preventing strain, contact us at Palermo Plus Physiotherapy and Wellness Center. We will help you stay active, mobile, and pain-free this fall.