The Ergonomics of Fall Yard Work: Raking Without the Ache
Autumn brings beautiful colors, but it also brings a yard full of leaves and debris. While clearing the lawn is a great way to get some fresh air and exercise, it is also one of the most common reasons patients visit our clinic with lower back pain in the fall.
Before you fire up the mower or grab your rake this weekend, here is how to protect your spine from the physical toll of yard cleanup.
Why Raking Bothers Your Back
Raking is physically demanding because it forces your body into a posture of repetitive flexion and rotation (bending forward and twisting). Your lumbar spine (lower back) is built for stability, not for excessive twisting. When you plant your feet and violently twist your torso over and over to move wet, heavy leaves, you place immense shear force on your spinal discs and fatigue your core muscles.
Interactive: Spine-Safe Yard Work Checklist
Check these off to commit to safer mechanics in the yard!
Stretch of the Month: The Standing Back Extension
Stand tall, place your hands on your lower back, and gently push your hips forward while leaning your shoulders back. Hold for 3 seconds, and repeat 5 times.
This stretch directly reverses the forward-bending posture of raking and bagging, resetting the muscles and taking pressure off your spinal discs.
When to Seek Care
A little muscle soreness in your shoulders and back is completely normal after a day of yard work. However, if you experience a sharp catch in your lower back, pain that radiates down into your glutes or legs, or stiffness that prevents you from standing up straight after 48 hours, it is time to give the clinic a call.
Have questions about your lifting mechanics?
If you want us to check your mobility or demonstrate these stretches in person, feel free to ask at your next visit!
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