7 yard-working mistakes that are killing your back

Having a backyard is great, but it also means backyard maintenance, which may sound like a chore. But yard work can actually be beneficial to your mood and well-being—not to mention being good exercise. Unfortunately, this type of exercise, which involves repetitive movements and long periods of standing, can put a strain on your back, shoulders, and neck, especially if it isn’t something you do on a regular basis. “Yardwork—raking leaves, shoveling snow, for example—are very physical activities,” says physical therapist Mary-Catherine Fraser Saxena, clinic director at Toronto-based fitness club Totum Life Science. “So don’t let it be the only physical activity you’ve done that week,” she advises, as an abrupt or unusual movement can lead to injury or pain. Regular exercise and daily movement, however, will keep you “ready when those leaves fall.” Here are some more tips to help you avoid injury when you’re tending to the garden.

1. Warm up before you start. It might sound silly or unnecessary, but you need to prep your body for all those bends and twists, as if you were in a conditioning fitness class. Start and end with stretches: neck, sides, hamstrings, quads, and feet, as well as toe touches and runner’s lunges. 
2. If you’re planning to spend several hours in the yard, make sure to take regular breaks. Don’t rake (or shovel, or mow) for more than half an hour without pausing to rest and/or stretch. “We would never go out as a non-runner, and run 10 miles and expect to feel good afterward,” Fraser Saxena says.
3. Wear supportive shoes with a gripping sole. That means no flip-flops when lawn mowing, and no sneakers when snow shoveling.
4. “Whenever possible, activate your legs for the activity, not just your back or arms,” Fraser Saxena says, especially when you’re doing heavy lifting. Your legs have more strength than your back or arms and will better support your whole body.
5. Stand as straight as possible, with your head upright—that posture protects your back and neck. Bend at the knees, not the waist—the latter risks straining the lower back.
6. For movements in which your legs are separated, try a scissor stance: Stand wide with one leg forward, and sink into your knees and hips for better support of your spine. With repetitive tasks like raking or shoveling, switch sides occasionally. Start with your right leg forward; after a few minutes, switch your stance and redistribute your weight and effort to the other side.
7. Consider your equipment. If you’re a tall person, look for a longer rake; if you’re short, find one with an adjustable handle and set it to a comfortable length. If you do regular yard work for long periods of time, look into more specialized ergonomic tools.