Fall Yard Work? Protect Your Spine During Raking Season

Autumn brings colorful leaves—and for many, hours spent raking, hauling, and preparing the yard for winter. While yard work can be satisfying, it’s also a common source of low back pain and musculoskeletal injuries. Chiropractic patients can benefit from understanding how to protect their spine during fall chores.

Why Your Back is at Risk

Research in Spine shows that repetitive bending, twisting, and lifting—common during raking and leaf removal—places significant stress on the lumbar spine. Overuse and poor technique can strain muscles, ligaments, and intervertebral discs, potentially leading to acute or chronic back pain.

Smart Lifting and Raking Techniques

To minimize strain, keep these tips in mind:

• Lift with your legs, not your back: Bend at the knees and hips rather than rounding your lower back.

• Avoid twisting: Pivot your feet instead of twisting your torso when moving heavy loads of leaves or debris.

• Use ergonomic tools: Rakes with adjustable handles or lighter materials can reduce strain on the spine and shoulders.

• Take frequent breaks: Alternate raking with stretching or walking to prevent muscle fatigue.

Stretching and Core Strength

Strengthening the core and maintaining flexibility is essential for injury prevention. A study in The Journal of Manipulative and Physiological Therapeutics found that individuals with stronger core muscles experience less lower back strain during lifting and bending tasks. Incorporating simple stretches for the hamstrings, hip flexors, and lower back before and after yard work can reduce stiffness and soreness.

Chiropractic Support

Regular chiropractic care can help keep the spine aligned, reduce tension in supporting muscles, and address early signs of strain before minor aches become significant injuries. Fall yard work doesn’t have to mean back pain. By practicing proper lifting techniques, using ergonomic tools, strengthening your core, and seeking chiropractic guidance when needed, you can enjoy a safe and productive raking season—without paying for it with your spine.