Focus on fall!

Autumn is on its way, and that means a lot of things: the changing of the leaves, different outdoor activities, a dip in temperatures and, yes, plenty of yard work! Before you get out there and start raking, however, there are a few things to keep in mind so that the necessary (and fun!) time you might spend tending your yard this fall doesn’t lead to unnecessary (and definitely not fun) back or muscle pain!

Yard work can put a strain on your upper and lower back muscles, as well as stress your neck and shoulders; and like any physical activity, it requires that your body be running at an optimally healthy level. That means pacing yourself, alternating movements, even taking frequent breaks to avoid overworking muscles and causing fatigue. If working in early autumn when temperatures may still be high, take some very simple precautions: drink plenty of fluids, wear a hat to fend off the sun, and confine your work to when it’s a bit cooler--before 10:00 AM, or after 6 PM. 

Another important factor in your yard work is which tools you might choose; nowadays there are tons of options for equipment, ranging from the simplest rake to new state-of-the-art mowers. Certain choices, like ergonomic gardening tools, are designed to work with your body and protect your back. However, proper use and care taken with any tools will help ensure that you don’t injure yourself. For instance, be careful revving up your mower, especially for the first time this season. Don’t yank on the cord or twist your body; pull with your full weight. Same goes for pushing your mower: don’t put all the strain on your arms and back!

Just as in any athletic activity, yard work should be coupled with a simple but consistent stretching routine. Take breaks before, during and after your work, alternating stretches every 15 minutes to break up the monotony. Try stretching your piriformis, pulling your knees to your chest, or bending from side to side with your hands interlocked. Take periodic walks to keep your muscles warm. And remember that yard work is a full-body activity; if it causes a little stiffness or strain, use ice to alleviate any muscle pain and take some time off. Listen to your body and don’t overwork it!

Still, in spite of any possible stress that working in the yard might put on your muscles, it is undeniably an exciting and fun time which, if practiced safely, will give you both a little bit of much-needed time outdoors as well as some healthy physical activity. In fact, leave-raking and autumn yard work can be a perfect opportunity to appreciate the beauty of the fall nature, to keep your living space tidy and elegant, and to spend time outside with the family!