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Ways to Prevent Yard Work from Being a Pain in the Back

It’s that time of year again. Time to rake the leaves, weed the gardens, fix up the flower beds, and more. All that yard work can be a real pain in the back. Here are some ways to avoid been nagging back pain from yard work.

how to prevent yard work from being a pain in the back

Switch Jobs Frequently

So, you have lots of raking to do. But raking for hours on end could result in a repetitive motion injury. Repeating the same motion over and over again can strain our body parts and lead to pain. One way to avoid this is to change jobs every once in a while.

So, maybe you rake for a little bit, and then spend some time weeding. Or, perhaps you rake while a helper bags the leaves, switching jobs every so often. This applies to most yard work chores, and other tasks. If you twist and bend the same way over and over again your body will get tired, and let you know it!

Take Breaks

Taking breaks is another great way to avoid a repetitive use injury. Give your muscles time to relax before going back to your chores.

Stay Hydrated

While you’re taking a break, have a glass of water. Becoming dehydrated can lead to increated joint stiffness and discomfort. In addition, the cushiony discs between the bones of our spine can become brittle when we don’t drink enough water. When the discs are brittle they provide less cushion and we’re more likely to feel back pain.


Many of us aren’t is as good of shape as we used to be. Going from sitting at a desk in your office most days to spending hours doing physical labor can be a shock to your body. Your muscles and ligaments may not be used to the exercise. This is one reason it’s important to stretch. Nice, easy stretches can help your muscles warm up and reduce the risk for an injury.

Use Appropriate Posture

Posture is so important! It’s important when you’re sitting at your computer and important when you’re doing yard work. If you want to reduce your chance of injury or pain, use proper posture.

If you’re raking, try to find a rake that’s suitable for your height. If you’re using a leaf blower be conscious of its weight. Some backpack blowers help distribute the weight more evenly.

When you’re lifting, remember to bend at the knees, using your leg muscles to help you lift, as opposed to your back.

Prevent Yark Work from Becoming a Pain in the Back!

By keeping your body’s health in mind and following a few simple best practices, you’re on your way to preventing back pain from yard work!


Reference – spineuniverse.com

*Please Note: Information on this site or any recommended sites should not be used as a diagnosis or a substitute for talking with your doctor. Always talk with your doctor about diagnosis and treatment information.
Blue Distinction Center for Spine Surgery