As the crisp fall air gives way to the approaching chill of winter, I find that yard work takes on an extra layer of significance. This time of year is more than a chore for me—it’s a season to connect with my family outdoors, engage in purposeful activity, and prepare our yard for the months ahead. There’s something undeniably rewarding about knowing that every leaf raked, branch trimmed, and plant protected contributes to the health of the landscape come spring.
Yet, with the shift from the warm days of fall to the colder days of winter, it’s important to remember that these physical tasks can pose a risk if not done mindfully. In my work as a physical therapist, I often see injuries stemming from repetitive yard work. Low back pain from improper bending, shoulder strain from continuous raking, knee pain from prolonged squatting, and wrist and elbow issues due to gripping tools for extended periods are all common. Preventing these issues starts with understanding ergonomic principles and safe work habits.
My Top Ergonomic Tips for Safe Yard Work
Warm-Up Before Starting: Like any physical activity, yard work should begin with a warm-up. A few minutes of shoulder rolls, trunk twists, and leg stretches can increase blood flow to muscles and reduce the risk of strains and joint injuries.
Use Proper Body Mechanics:
- Lift with Your Legs, Not Your Back: Engage your core and bend at your knees, keeping the load close to your body.
- Maintain Good Posture: Avoid prolonged bending or twisting. Adjust your position and stand up frequently to reset your posture.
- Take Breaks: Don’t power through fatigue—regular breaks allow you to reset your muscles and prevent overuse injuries.
Use Ergonomic Tools:
- Invest in long-handled rakes and gardening tools to reduce the need for bending.
- Use kneeling pads or a gardening stool for tasks close to the ground, minimizing strain on your knees and back.
Strengthen Your Body for Yard Work
To support your body through the physical demands of yard work, targeted exercises can make a significant difference. Core strengthening exercises like planks and bridges are excellent for supporting your spine. Back and shoulder strengthening exercises such as rows or shoulder squeezes can help reduce strain from lifting and carrying. Additionally, hip and leg strengthening exercises like squats and lunges build lower body stability, making lifting and bending safer.
Recovery Matters: Post-Yard Work Care
After finishing a day of fall yard work, it’s essential to focus on recovery. Pay attention to key areas like your lower back, shoulders, hamstrings, and hip flexors. Stretching it out will help keep your muscles flexible and reduce the risk of injury. Another effective method is foam rolling, which can help relieve tension in sore muscles, particularly in your back, thighs, and calves. Additionally, consider using ice or heat therapy to manage any soreness or inflammation. Applying ice is beneficial for acute soreness or inflammation, while heat can help with muscle tightness or stiffness. Remember to take care of your body to ensure a smooth recovery process.
Preparing for Winter
As we move from the vibrant days of fall into the stark beauty of winter, the way we care for our yards and bodies must adapt. Fall yard cleanup is not just about today but setting the stage for the winter freeze and the eventual rebirth of spring. By taking these precautions, you not only keep your yard in great shape but also maintain your health, ensuring you can enjoy each new season without pain or discomfort.
Listen to Your Body and Seek Help When Needed
Remember, if you experience persistent pain or limited mobility after yard work, it’s important to consult a physiotherapist. Early intervention can prevent minor aches from becoming more serious issues and support quicker recovery. The team at Southeast Physiotherapy, including myself, is here to help guide you through injury prevention and recovery, so you can keep enjoying activities that bring you joy.
This fall, let’s take a mindful approach to yard work and enter winter feeling strong and prepared.
Sumayya is a dedicated physiotherapist resident at Southeast Physiotherapy with a passion for personalized, holistic patient care. Having recently relocated from Edmonton to Estevan with her family, Sumayya brings her expertise in ergonomics and injury prevention to her practice, helping clients safely manage everyday physical tasks. She values educating patients on proper body mechanics and enjoys integrating tailored exercises into her approach to reduce pain and enhance mobility. Sumayya is especially enthusiastic about outdoor activities, viewing fall yard work as a rewarding way to stay active and connected to nature.
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