Fall is my favorite season, and I know it is for many of you too. Fresh air, colorful leaves, pumpkin patches, and cozy outdoor gatherings are a few things that come to mind. But you also have to rake leaves, pick apples, chop wood and move heavy objects like hay bales or pumpkins. Any of these activities can put unwanted strain on your body if you’re not careful.

Here’s a guide to enjoying everything fall has to offer, written by a back pain and mechanical pain expert, so you can do everything you want this fall while keeping your back and joints free. pain.

1. Rake the leaves carefully

Raking is the ultimate falling activity, but it is also repetitive and strenuous, which can lead to back pain if not done correctly. To protect yourself, start by warming up. Just like athletes warm up before a game, you need to warm up before raking. Try a brisk 5- to 10-minute walk around your yard or neighborhood to get your blood flowing, followed by gentle stretches for your back, shoulders, and legs.

A few torso twists and arm circles will help relax your muscles and prepare them for the repetitive movements of raking. Next, choose a lightweight rake that has a long handle that allows you to stand upright. Avoid leaning too far forward and alternate sides regularly to avoid putting too much strain on one side of your body. When bending over to gather or bundle leaves, squat down using your legs and keep your core engaged.

Avoid twisting at the waist, as this places your spine in a vulnerable position. Instead, rotate your entire body to avoid strain. Raking for long periods of time can fatigue your muscles, making you more susceptible to injury, so set a timer every 20 to 30 minutes and take a short break to stretch your back and shoulders.

2. Collect and transport pumpkins safely

Pumpkin picking is a fall favorite, but carrying heavy or awkwardly shaped pumpkins can strain your back and shoulders if you’re not careful. Here’s how to keep things safe and pain-free. First, when lifting a pumpkin, bend your knees and use your leg muscles to power the lift. Keep the pumpkin close to your body and avoid twisting it when lifting it. If possible, use a wagon or dolly to transport heavier pumpkins and avoid the hassle of transportation.

Many farms and pumpkin patches offer carts: take advantage of them! If you’re decorating with multiple pumpkins or other fall items, consider limiting the number of trips to and from your car or house to avoid repetitive stress. This tip applies to picking up and hauling everything from bales of hay to fall decorations to arranging summer furniture.

3. Practice Good Posture When Picking Apples and Pumpkins

Apple orchards and pumpkin patches can be a lot of fun, but both activities require a lot of bending, reaching, and lifting. Use these tips to protect your body. Instead of stretching too hard to reach the perfect apple, use a ladder or stool. Going too far can cause shoulder and back strain, so play it safe and keep a good base of support when you reach.

When standing or walking for long periods in the orchard or field, practice standing up straight, with your weight distributed evenly between both feet. This not only helps reduce fatigue but also protects your lower back. Also, if you know you will be walking and standing for long periods of time, wear good, supportive shoes. This will go a long way in helping your spine and the rest of your joints absorb the load on your body as well as the pumpkins and apples.

4. Move often and stay hydrated

All-day outdoor fall activities can leave you exhausted, especially if you’re standing, bending, or lifting frequently. Staying mindful of your body can make a big difference. Make sure to take a break every hour or so. Focus on simple movements that lengthen your spine and open your chest and shoulders, like reaching your arms overhead and gently turning your torso from side to side.

Cooler weather may make you less thirsty, but it’s still essential to stay hydrated. Dehydration can lead to muscle stiffness, fatigue, and even unwanted spasms and cramps, increasing the risk of strains.

5. Freshen up after activities

Once you’re done with your fall fun, give your body a few minutes to cool down and properly recover. A little post-activity care can go a long way toward easing pain. After raking, decorating, or lifting heavy objects, spend five minutes stretching your back, legs, and shoulders.

Simple stretches, like extending your spine backward or bringing your knees toward your chest, can help relieve tension. After a full day of physical activity, it’s tempting to sink into a couch or recliner, but try to avoid slumping immediately afterward. Instead, sit with your back straight or take a light walk. This can help prevent stiffness and reduce the risk of pain.

Enjoy autumn without pain

Fall activities are a great way to embrace the season and enjoy the outdoors, but they don’t have to be accompanied by pain and strain. Taking a few preventative measures, like warming up, being aware of your body, and using proper lifting techniques, can make a significant difference in how you feel afterward.

With these tips, you’ll be ready to enjoy apple picking, pumpkin patches, and all the beauty that fall has to offer, with a lot less pain. That being said, if you try all the tips I’ve mentioned and don’t notice any difference in how you feel or tolerate these activities, your problem might need expert help. Contact us so we can help you find a mechanical pain expert in your area who can work with you.

Dr. Carrie Jose, physical therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To contact us or obtain his free guide on back pain prevention, visit www.cjphysicaltherapy.com or call 603-380-7902.

This article was originally published on the Portsmouth Herald: Health Wellness: Ways to Enjoy Fall Activities Pain-Free Carrie Jose