Avoiding autumnal pitfalls: tips and tricks for preventing fall back pain
Fall is descending upon us, bringing with it leaf crunching, pumpkin spice, and some beloved activities that can leave your back feeling more twisted than an Oktoberfest pretzel. As the leaves start to drift and the pumpkins ripen, it’s important to take a moment to consider how these quintessential Fall traditions can wreak havoc on your back. End-of-season tasks like leaf raking and closing down a summer cabin for the season are both arduous and potentially injurious, and even enjoyable activities like pumpkin picking and fall gardening have you feeling more “ouch” than “outdoorsy” this season. iSpine Clinics is here to guide you through the potential pitfalls of fall activities to ensure you don’t find yourself laid up on your couch with a heating pad or a collection of bruises that mimic the fall foliage.
Rake, don’t break!
In Minnesota, we love our beautiful yards—lush green grass shadowed by an awning of gorgeous oak and maple trees. In the fall, though, those trees become more perilous than pleasurable. The Norman Rockwell image of a cheerful homeowner merrily raking up a leaf pile to dive into is certainly charming, but the reality is less picturesque. If you’re not mindful of your motion, the repetitive twisting and bending involved in raking can strain your muscles and lead to some serious discomfort. To thwart raking-induced agony, consider recruiting some help. Whether it’s enlisting the neighborhood kids or convincing your significant other that raking can be a romantic bonding experience, sharing the load can make a world of difference. Also be mindful of your form—follow these tips to protect your spine when raking:
- Keep your back straight and your core engaged.
- Keep the rake close to your body. Extending outward to catch further leaves can make the muscles in your back and shoulders vulnerable to strain.
- Avoid turning your back as you rake in leaves around you. Twisting can be dangerous because it can damage the protective coating of the discs in your back. Even just a 2º forced twist can cause injury to the fibers around the discs.
- Keep your knees slightly bent and stand with one foot just in front of the other. This stance helps distribute the weight evenly and can help prevent more unnecessary strain on your knees and back.
- Keep one hand positioned at the top of the handle as you rake, and occasionally switch hand positions to spread the workload evenly.
And remember, lift with your legs, not your back! Maintain a wide stance and use your leg muscles to do the lifting when it comes time to move leaf bags. Investing in an ergonomic rake can also do wonders for minimizing strain on your back and shoulders.
Closing time, healthy spine
If you also have a cabin or lake house, you don’t have only your own home and yard to think about as autumn rolls in—some common requirements for closing down a vacation home for the season include checking the status of the roof before snow dumps, clearing gutters, draining your water and waste lines, weatherproofing windows and doors, and cleaning out your fireplace. These are obviously labor-intensive and potentially dangerous activities for anyone with back issues, so please consider sharing responsibilities or hiring out tasks as much as possible.
Pick the perfect pumpkin
After you’ve successfully cleared the yard and managed any additional properties, you may be tempted to go pumpkin picking—it’s a family-favorite fall activity. Exploring the pumpkin patch in search of the perfect gourd is a treasured tradition, but it can also be a prime opportunity for exacerbating back pain. The act of bending, reaching, and lifting hefty pumpkins can take a toll on your back if you’re not careful. When it comes to pumpkin picking, proper posture is key. Remember to bend at the knees and lift using your leg muscles, not your back. Use a traditional squat position—weight in the heels, hips pushed back as if you’re reaching back for a seat to sit into. Face your desired pumpkin head on and try to avoid twisting while lifting. If a pumpkin looks too heavy, don’t be shy about asking for assistance—there are employees on site for a reason! As tempting as it may be to show off your strength with a particularly large pumpkin, your back will thank you for opting for a more manageable size. Maybe try a cluster of small jack-o-lanterns, rather than one large carving!
Garden in a group
The perfect place to feature spooky jack-o-lanterns is in a well-maintained fall garden. While nurturing your green thumb can be a fulfilling and calming activity, it’s not without its potential hazards for your back. The bending, kneeling, and reaching involved in gardening can result in strained muscles and stiffness if you’re not mindful of your movements. You can minimize the time needed at ground level by utilizing a potting bench for the seeding and transplanting process.
Additionally, the hand tools you use can be modified to minimize gardening pain. Long-handled tools can help you maintain a more upright position while tending to your plants, minimizing the strain on your back and knees. Handles of varying materials and thickness, push-versus-pull varieties, and different shaft heights can all create a custom fit for your needs.
While many people see gardening as a solitary activity, if doing all the work on your own seems overwhelming, it doesn’t have to be! At the end of the season, throw a garden party, where your friends and family can come help with the labor of transitioning the garden. It’s a great way to keep in touch while staying active. By delegating to your support system, you can ensure you take regular breaks and stretch periodically—crucial activities to give your back and muscles a chance to rest and recover.
The team at iSpine is here to support you if needed
Though we look forward to the family traditions that Fall brings, it’s important to be mindful of the potential impact they can have on your back. By seeking assistance when needed, maintaining proper posture, and utilizing the right tools, you can ensure that your autumn adventures don’t result in a season of discomfort. So go ahead, rake those leaves, pick those pumpkins, and tend to your garden with confidence, knowing you’ve got the information and support to keep your back in peak condition! But if something you do this fall does tweak your back, and if that pain sticks around, know we are here for you.