Work Safely in the Yard This Autumn

safe autumn yard work

A can-do attitude will take you far. Just don’t let it take you too far. Pushing your body beyond its limits can lead to a back injury or pain that, well, holds you back in the long run. As the air cools and the days grow shorter, protect your back as you tend to your homestead this fall.

Raking as a Physical Activity

Like jogging and biking, raking leaves increases your heart rate and breathing. Warm up with easy walking and arm circles and cool down with some stretching. Take your time and stop for water breaks often.

Use proper form—move your entire body and try to stand as straight as you can. As you rake, be careful not to twist your spine.

How to Practice Good Self-Care

If you do develop back pain after your time in the yard, don’t panic. Back pain usually goes away in a few days with no treatment at all. But good self-care techniques can help ease the pain until it does. Try these tips:

  • Use ice packs to help reduce inflammation and numb deep pain. You can also use heating pads for 20 to 30 minutes at a time to help stop muscle spasms. 
  • Bed rest is not recommended for back pain and should be limited. Try to start doing stretching exercises and resume normal activity as soon as possible. Staying in bed too long can actually make pain worse.
  • With your doctor’s approval, take an over-the-counter pain reliever like ibuprofen. This can temporarily reduce pain and inflammation.

If the pain doesn’t get noticeably better within a few days, call your health care provider.

  

Put Back Pain Behind You

Sometimes back pain (and the condition causing it) is serious enough that you need to see a specialist. Our orthopedic and neurosurgery care team is here to help! With our extensive experience identifying and treating back pain, we’ll have you back to normal in no time. Learn more here: