Protect Yourself During Fall Cleanup

Fall is here in Buffalo, bringing crisp air, pumpkin spice, and a yard full of leaves!

As we hurry to finish yard work before winter hits, tasks like raking, lifting, and hauling can take a toll on our bodies — especially the low back, shoulders, and hips.

If fall cleanup has you feeling sore, keep reading. We’re here to help you combat yard work aches and pains!

Why Your Back Can Hurt with Fall Cleanup

Before we jump in, it’s important to understand why you can struggle with low back injuries during fall cleanup.

It’s no secret that our backs are vulnerable; in fact, 31 million Americans experience some form of low back pain at any given time!

When we rake leaves or push a wheelbarrow, we tend to bend forward. This motion can create pain in the low back and even down the legs — and it can get worse with repetitive movement. Furthermore, it’s even worse when you combine bending with twisting. No wonder it can hurt to rake leaves!

So, what do we do to avoid pinching those nerves and getting hurt?

Raking

When you’ve found a nice pile of leaves to rake, think of these three things before you start.

• Knees
• Core
• Arms

It’s that easy!

When you walk up to the leaves, you’ll want to…

1. Stand directly in front of the pile and bend your knees slightly — forcing the big muscles in your legs to activate.
2. Engage your core muscles and keep your chest upright. These muscles make the low back move correctly. If they aren’t working how they should be working, the low back will suffer during movement.
3. Reach your arms forward ahead of the leaves, and pull them back. Squeeze those muscles between your shoulder blades like you’re pulling a rope toward you and bring those leaves in!

Using a Wheelbarrow

You should have the same three thoughts when you’re going to push a wheelbarrow.

1. Step up and square up to the cart, and bend your knees.
2. Keep your chest up and engage your core — don’t bend forward.
3. Using your legs, pick the wheelbarrow up by the handles.
4. Put one leg forward, and push the wheelbarrow forward nice and easy.

Remember to avoid bending and twisting movements.

Lifting Debris

When you reach down to clean up leaves or other debris, keep the safety of your back in mind.

Bend the knees and keep your chest upright, grab your debris, and then rise through your knees, keeping that core nice and tight while you’re moving.

While we all love the fall season, it is important to remember to be safe. Your body is too important to damage it while trying to clean the yard up!

If fall yard cleanup is causing you low back or shoulder pain, our Physical and Occupational therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible in-clinic and virtual appointments, you can find a time that fits your schedule.

Call 716-458-1990 or click below to schedule at one of our convenient locations throughout Western New York.