Seasonal

Raking, Gardening, and Yard Work: Protecting Your Back Through the Minnesota Seasons

Reviewed by Dr. Dustin Dukart, DC

The first warm weekend of spring and the first big leaf drop in fall have something in common: a lot of people go from a quiet winter straight into hours of bent-over, twisting, repetitive work — and their back lets them know about it that night. A few habits make a real difference.

Book Your Visit → or call (612) 314-9482

The pattern: it’s rarely one heavy lift — it’s sustained bending, repeated twisting, and doing it far longer than your back’s been conditioned for lately. Each movement’s load is small; the volume is what adds up.

Why Yard Work Gets People

It’s not one heavy lift — it’s the combination: sustained forward bending (weeding, planting), repeated twisting (raking, bagging), and doing it for far longer than your back has been conditioned for lately. The load on each individual movement is small; the volume is what adds up.

Before You Start

Warm up for five minutes — a brisk walk around the yard, a few gentle backbends and trunk rotations.
Break the job into chunks and plan to stop and switch tasks every 20–30 minutes.
Match the tool to your height: a rake or hoe handle that reaches roughly to your chin lets you work more upright.

While You Work

Face your work. Move your feet to turn instead of twisting your spine to reach the pile — the twist-while-bent-and-loaded combination is the one to avoid.
Get low with your hips and knees, not by rounding your back, for planting and lifting bags. Keep the load close to your body.
Kneel for ground-level work on a pad or a garden stool rather than bending from the waist for long stretches.
Split heavy bags — two smaller trips beat one that makes you grunt.
Alternate. Switch which arm rakes, and swap between bending tasks and standing tasks so no one area takes the whole shift.

Afterward

Some next-day soreness in the muscles is normal after a big first session of the season. Keep moving gently, and it usually settles in a day or two. Get it looked at if the pain is sharp rather than achy, doesn’t ease over a few days, or comes with leg symptoms. Seek prompt medical care for numbness in the saddle area, new leg weakness, or any loss of bladder or bowel control.

Overdid It in the Yard?

Most new patients are seen within a few days. Related reading: snow shoveling and back pain and the low back pain page.