Avoid These Common Yard Work Injuries This Fall

Fall in Minnesota means changing leaves, cool mornings, and—let’s be honest—a lot of yard work. 🍂 Whether you’re raking leaves, trimming branches, or prepping the lawn before the snow hits, I want to help you do it without hurting yourself.

I see it every year—folks come in after “just a little weekend cleanup” with sore backs, tweaked shoulders, or stiff necks. The truth is, these injuries don’t usually happen all at once. They build up slowly—repetitive stress, poor posture, and pushing through when your body is already tired.

So let’s talk about how to catch up to those issues before they become a problem—and keep up with healthy movement through the season.

Common Fall Yard Work Injuries (and How to Prevent Them)

Here are a few of the usual suspects I see in the clinic every fall—and what you can do to avoid them:

1. Low Back Strain from Raking or Lifting

Bending over repeatedly or twisting awkwardly with a rake or shovel is a recipe for tight, sore lower backs.

What helps:

• Use tools with long handles to avoid hunching

• Switch sides regularly while raking to stay balanced

• Engage your core while lifting (and bend at the knees, not the waist)

• Take breaks—don’t power through 3 hours of yard work without moving around

2. Neck and Shoulder Tension from Overhead Reaching

Whether you’re trimming trees or pulling down decorations, extended time with arms overhead strains the shoulders and upper back.

What helps:

• Use step stools or ladders to avoid overreaching

• Keep arms below shoulder level when possible

• Stretch shoulders and upper traps before and after activity

3. Knee or Hip Pain from Repetitive Squatting

We’re not all doing squats for exercise—but fall cleanup often turns into a lower body workout.

What helps:

• Use a garden pad or stool when working close to the ground

• Avoid staying in one position too long

• Stretch hip flexors and hamstrings before and after yard work

4. Wrist and Elbow Irritation from Repetitive Gripping

Raking, bagging leaves, or squeezing pruning tools puts a lot of pressure on the forearms and wrists—leading to conditions like tendonitis.

What helps:

• Choose ergonomic tools with padded grips

• Shake out your hands and stretch your forearms every so often

• Don’t overdo it—your grip strength has limits, and that’s okay

Don’t Ignore the Warning Signs

A little tightness or soreness after a day outside is normal—but if pain lingers or keeps coming back, it’s probably not just a one-time thing.

This is usually when I tell my patients:

“We need to catch up to the problem—and then keep up with it.”

Most of the pain I treat is preventable with the right movement, body awareness, and regular care.

Chiropractic Can Help You Move Better (and Hurt Less)

A seasonal tune-up for your spine and joints can go a long way in keeping your body moving well—not just through fall cleanup, but through winter and beyond.

When your joints are moving well, your muscles aren’t working overtime to compensate. That means:

• Less tightness

• Better balance

• More energy

• And fewer “oops, I shouldn’t have done that” moments

Final Thought

Yard work doesn’t have to leave you sore for days. With a few smart habits and a little preventative care, your body can actually feel better after a weekend outside. Book your appointment today and let’s get you ready to take on the fall season—pain-free.

We’ll catch up to any issues you’ve been putting off—and keep up with the demands of daily life (and leaf piles).

See you soon,

Dr. Chad