Raking Leaves Can Cause Back Pain: Fall Activities That “Leaf” You Suffering

As autumn leaves start to fall, homeowners and gardeners spend time raking leaves and doing other outdoor garden cleanup — often with back pain as a result. Working outdoors can be great exercise and personally satisfying, but it can also cause unexpected injury, spinal misalignment, and muscle tension. Be mindful of your back health when committing to the following activities:

• Raking Leaves – Regular raking allows your lawn to breathe, exposes the grass to sunlight, and helps it absorb nutrients, water, and air. However, this can be a strenuous fall activity. After a long afternoon or morning of raking leaves and packing them into bags, you may experience back pain and discomfort. Reduce your risk of back pain with the following tips:
  Warm up (before starting the activity) by doing simple stretches
  • Take frequent breaks
  • Discontinue raking if you feel any pain
  • Keep your spine “neutral” and straight when lifting bags — squat and use your leg muscles
  • Carry small, manageable bags or use a wheelbarrow
  • Hire neighbourhood teens to do the job for you!

• Hauling Pumpkins or Apple Picking – Autumn’s cooler temperatures offer a perfect environment for outdoor activities with family and friends. Consider going to a pumpkin patch or apple picking farm to get some fresh air and enjoy the season. Selecting pumpkins for Halloween decorating or sampling different types of apples are fun things to do. However, you can injure your back lifting heavy produce or reaching too high. Before hauling the biggest pumpkin in the patch to your car or lifting a box full of apples, remember these tips:
  • Keep your feet planted widely apart, with one foot slightly ahead of the other.
  • Bend your knees and squat to pick up heavy objects.
  • Keep your back straight and shoulders back.
  • Use leg muscles to slowly lift the object and hold it close to your body.
  • Move carefully and ask for assistance, if needed.
  • Set the load down gently by squatting with your hips and knees.

If you experience an unexpected “twinge” in your muscles, or stiffness, consider contacting a physical therapist.

• Gardening – Some seeds can thrive after fall planting. If you’re getting a head start on your spring garden, take care to avoid injury. With all the bending, weeding, and sowing, fall gardening can leave you with a pain in the neck, back, or other muscle groups. However, gardening does not necessarily have to result in chronic pain. To avoid hurting yourself:
  • Observe proper posture and form.
  • Take a 10-minute walk to warm up.
  • Avoid twisting your back, knees, and joints when shoveling and digging.
  • Lift with your legs and breathe regularly. Exhale when lifting and inhale when setting down the load.
  • Use a wheelbarrow to transport heavy bags of soil and plants.

• Hiking – With fall’s cool and breezy air, hiking in this time of year can be so much more enjoyable than in the sweltering summer months. It allows you to enjoy quiet trails and the beautiful autumnal tree colours of the season. If you are planning to take a long-day hike outdoors, you are likely to carry a backpack loaded with snacks, a bottle of water, first aid supplies, and other necessities. To prevent pain:
  • Perform some stretching exercises to loosen your muscles and joints.
  • Wear a backpack that fits.
  • Pack light and right.
  • Use trekking poles to reduce the impact on your back and joints.
  • Wear a good pair of shoes to support your feet and provide you with proper arch support. If you wear orthotics, insert them in your hiking boots.
  • Maintain good posture by keeping your back straight, shoulders back, and knees slightly bent while walking.

• Carving Pumpkins – Whether you are a first-timer or a seasoned pro, creating a unique carved pumpkin is a fun family activity. However, carving for hours especially if you use elaborate pumpkin designs can put a strain on your neck and back, triggering pain, tension, and spasms. Here are tips to reduce potential back pain when carving:
  • Avoid hunching by keeping your spine straight.
  • When sitting, keep feet planted firmly on the ground.
  • Take regular breaks, especially if you begin to feel tension in your neck or back.
  • Stretch and do neck rolls every 15 minutes.
  • Sit at a table, rather than crouching on the floor.

• Driving/Travelling – With Thanksgiving day fast approaching, some of us may travel in cramped cars, trains, buses, and planes to celebrate the holiday with our friends and/or families. Sitting anywhere in the same position for hours can hurt your back. Consider these helpful tips for a pain-free journey:
  • Use lumbar support (e.g. rolled up towel or cushion designed for back support).
  • When driving, adjust the steering wheel to a comfortable height.
  • Adjust your seat as necessary to allow your legs to be in a different position.
  • Make frequent stops in a car journey, and stand, stretch, walk when on a plane, train, or automobile.
  • Apply an icepack to your back if pain arises during or after travel. It will help numb the area and reduce inflammation.
  • Wear comfortable clothing and shoes. If you need to be “dressed up” at your destination, change when you get there or at a nearby rest stop.

How Back Pain Impacts Your Life

Back pain can reduce your ability to move, be active, and perform daily tasks. When pain is at its worst, the restrictions it causes (and the possible resulting anxiety) can make life difficult. Studies show that eighty percent of people experience back pain at some point in their life. Chronic issues may suddenly appear, or slowly develop over time. If you injure yourself in October-November, enjoying the winter holidays, ice rinks, and snow may be a chore. Here’s how it might affect you:

• Overall Health – Back pain hinders a person from doing the things they love, which may lead to a long period of inactivity and weight gain. Lack of physical activity and poor eating habits can have serious implications on overall health, and increase risk of heart disease, diabetes, stroke, and cancer.
• Mental State – Dealing with chronic pain and can have adverse effects on self-esteem, which may cause depression and/or anxiety. Coping with pain can make it incredibly difficult to work, achieve goals, and do the things you want to do. If you enjoy exercise and sports, the inability to perform can be upsetting. This physical-mental conflict can be devastating.
• Relationships – Chronic pain (in the back or elsewhere in the body) can affect how a person who’s hurting deals with others. Some people become reclusive and avoid social gatherings. When others fail to understand the physical and emotional turmoil a chronic pain sufferer experiences, it can create a psychological distance.
• Employment – Working through pain makes sitting in meetings or at your desk uncomfortable. If you’re in a job that requires physical strength, each day can feel near to impossible. When injury affects your performance, it’s time to seek the help of a reliable physiotherapist, chiropractor, acupunturist (or a combination of the three).

If your fall activities are creating pain or injury, stop. Rest. Talk to your doctor and get a referral for physical care that doesn’t require presciptions or over-the-counter medication. Treatment at a caring physiotherapy clinic can reduce pain and increase your mobility. Massage therapy may provide immediate relief. A professional and licensed physiotherapist can determine the root cause of your physical issues and create an treatment plan just for you.

If you need treatment for pain relief in Toronto or Scarborough, call Be Strong Physio at 416-792-6440 or send an email to book a consultation with us. Our team is ready to speak to your questions and concerns, and help you start living a life pain-free.