Fall in Anchorage is a beautiful time to get out and enjoy your yard. Whether you're cleaning your flower boxes, mowing the lawn for the last time (YAY!), or raking the fallen leaves, there's something deeply satisfying about spending time in your yard and garden. However, as rewarding as yard work can be, it can also be a common source of low back pain in Anchorage AK. At Community Chiropractic Clinic, we often see patients who have overexerted themselves while tackling outdoor chores. The good news? With a little knowledge and some simple precautions, you can protect your back and keep yourself pain-free.

Let’s take a closer look at the three most common ways yard work can lead to low back injuries—and how you can avoid them.

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1. Lifting Heavy Objects

From moving bags of leaves to hauling soil and rock, lifting heavy objects is a regular part of many yard work projects. However, improper lifting techniques can lead to serious strain on your lower back. This often happens when you bend at the lower back instead of at the knees and hips, causing undue pressure on your spine.

Tip to Avoid Injury: When lifting, always remember to bend your knees and keep your back straight. Engage your core muscles and use the strength of your legs to lift, not your back. Avoid twisting your torso while lifting—if you need to turn, pivot with your feet instead. And if something feels too heavy, don’t hesitate to ask for help or use a wheelbarrow to transport the load.

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2. Shoveling

Whether you’re digging up dirt for a new garden bed or clearing snow in the winter, shoveling is a common cause of lower back pain. The repetitive motion of bending, scooping, and tossing can easily strain your back, especially if you’re not using proper form.

Tip to Avoid Injury: When shoveling, try to keep the load light by only filling the shovel halfway. Keep your feet shoulder-width apart and your knees slightly bent. As with lifting, engage your core and avoid twisting your spine—turn your whole body instead. Take frequent breaks to stretch and switch up your tasks to give your muscles a rest.

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3. Raking

Raking may seem like a harmless chore, but the repetitive twisting motion can be taxing on your lower back, especially if you’re raking for an extended period. Over time, this can lead to muscle fatigue and strain, leaving you with an aching back.

Tip to Avoid Injury: When raking, stand with your feet shoulder-width apart and your knees slightly bent. Use your whole body to move the rake, not just your arms, and switch sides regularly to balance the workload on your muscles. Like with other tasks, take breaks often to stretch and reset your posture.

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Listen to Your Body

One of the most important things you can do to prevent injury is to listen to your body. If you start to feel any discomfort or pain, stop what you're doing and rest. Pushing through the pain can lead to more serious injuries that could sideline you from your favorite outdoor activities for weeks or even months.

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Anchorage AK Chiropractic Care: Your Ally in Pain Prevention

If you find yourself dealing with low back pain after a day of yard work, don’t hesitate to reach out for help. At Community Chiropractic Clinic, we’re here to help you get back to doing what you love without the pain. Chiropractic care is a safe, effective way to relieve pain, improve mobility, and prevent future injuries.

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Call for a Free Consultation

Don't let low back pain keep you from enjoying your yard this season. If you're experiencing discomfort, give us a call at (907) 222-2100 to schedule a free consultation. Our experienced team at Community Chiropractic Clinic in Anchorage AK is ready to help you stay active, pain-free, and enjoying the outdoors all summer long!

Taking care of your yard shouldn’t mean sacrificing your back. With the right techniques and a little help when needed, you can keep your garden and your back in great shape!