Lift Smart, Stay Strong: Proper Lifting Techniques to Prevent Back Pain

September 17, 2025

Raking, Yardwork, and Back Pain: A Chiropractor’s Guide to Fall Chores

Fall is beautiful — colorful leaves, crisp air, and cozy sweaters. But for many of us, it also means long hours of raking, leaf blowing, and yard cleanup. While it feels productive, all that bending, twisting, and lifting can take a serious toll on your back, shoulders, and hips.

The good news? With a few simple strategies — and some chiropractic support — you can tackle fall chores safely and keep your body feeling strong.

🍂 Why Fall Yardwork Can Hurt Your Back

Even if you’re generally active, repetitive motions and poor posture during yardwork can lead to:

  • Muscle strain in the lower back, shoulders, and neck
  • Joint stiffness and soreness
  • Overuse injuries from repeated bending, twisting, or lifting
  • Fatigue that lasts days after you’ve finished

Many injuries happen when we underestimate the physical effort required or work too long without breaks.

✅ Chiropractor-Approved Tips for Safer Yardwork

1. Warm Up First

Stretch your back, shoulders, hamstrings, and hips before starting. A few minutes of light mobility can prevent strain.

2. Use Proper Technique

  • Bend at the knees, not the waist, when lifting bags of leaves or heavy objects.
  • Keep your spine neutral while raking or shoveling. Avoid hunching forward for long periods.
  • Alternate sides to prevent overloading one side of your body.

3. Take Breaks

Set a timer to pause every 20–30 minutes. Stretch, hydrate, and reset your posture.

4. Use the Right Tools

Ergonomic rakes and shovels can reduce strain on your back and wrists. Lighten the load whenever possible by emptying bags more frequently.

5. Support Your Spine With Chiropractic Care

Regular chiropractic adjustments help:

  • Improve spinal alignment and joint mobility
  • Reduce tension in muscles used during yardwork
  • Prevent minor aches from turning into chronic pain
  • Support recovery so you’re ready for the next chore

🌿 Enjoy Fall Without the Backache

Fall chores don’t have to leave you sore or stiff. With smart movement, proper tools, and chiropractic care, you can enjoy the season, stay active, and keep your body healthy — without sacrificing your back.

Feeling sore after yardwork?
Schedule an adjustment today and let us help your body recover faster so you can enjoy every crisp, colorful day of fall.