Fall Yard Work Without the Back Pain

Fall in Florida may not bring piles of snow, but it does bring plenty of outdoor chores—like raking leaves, cleaning up gardens, and prepping yards for the cooler months ahead. While these tasks keep your property looking great, they can also put a strain on your back if you’re not careful. 

At Rainey Chiropractic, we often see patients who come in with new aches and pains after seasonal yard work. The good news? With a few simple strategies, you can protect your spine and keep back pain from spoiling your fall.


Warm Up Before You Work

Yard work may not feel like exercise, but it requires similar physical effort. Just like you’d warm up before hitting the gym, take a few minutes to stretch your muscles before heading outside. Focus on your hamstrings, hips, and lower back to loosen tight areas that are most at risk during bending and lifting.


Use Proper Tools and Techniques

  • Choose the right rake or tools: Long-handled rakes and ergonomic tools reduce the need to bend forward repeatedly.
  • Switch sides often: Raking with the same motion for too long can strain one side of your body. Alternate hands and directions to balance the workload.
  • Bend at your knees, not your waist: When lifting bags of leaves or heavy pots, squat down and use your legs to power the lift.


Take Frequent Breaks

It’s tempting to power through all your chores at once, but working for hours without rest can stress your muscles and joints. Take a break every 20–30 minutes to stretch, hydrate, and reset your posture. Short breaks help prevent fatigue from turning into injury.


Avoid Twisting Movements

Many people hurt their backs not from lifting, but from twisting while carrying or raking. Keep your hips and shoulders aligned when turning, and move your whole body rather than twisting your spine.


Listen to Your Body

Mild soreness is normal after physical work, but sharp pain, tingling, or lingering stiffness may signal a problem. Don’t ignore these warning signs. If your back feels off after yard work, chiropractic adjustments can help restore alignment, reduce muscle tension, and keep you moving comfortably.


Keep Your Spine in Top Shape

Fall yard work doesn’t have to mean fall back pain. By practicing good habits and checking in regularly with your chiropractor, you can enjoy the season’s chores without discomfort.


At Rainey Chiropractic, we’re here to help you recover from aches, prevent future injury, and keep your spine healthy all year long.


🍂 Ready to keep your back strong this fall? Schedule your visit today and take care of your spine before pain takes over.

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