By Aleisha Theisen, PTA and NBC-HWC
Summer is winding down, and while it can be bittersweet to say goodbye to the bright blooms and warm days, there’s something satisfying about preparing the yard for winter. The air is cool and crisp (when it’s not raining), the leaves are so pretty, and there’s a sense of accomplishment when everything’s tucked in for the season.
But let’s be honest: That satisfaction can quickly turn into groans of soreness and stiffness when you wake up the next morning barely able to move. Who hasn’t been there? All that bending, lifting, trimming, and carrying can take its toll. However, with a few smart strategies, you can tackle fall yardwork without paying too much of a price for it in terms of aches and pain.
Why Fall Yardwork Hits Different
Fall yardwork tends to be particularly demanding. Raking involves repetitive twisting motions, gutter cleaning requires overhead reaching and awkward positioning, and garden prep often means prolonged bending and kneeling.
One thing that can prepare your body for that workout is taking five minutes to warm up. Try:
- Arm circles
- Gentle trunk rotations
- Leg swings
- A short walk around the yard.
These will all increase blood flow to your muscles and joints, improving flexibility and reducing injury risk. Think of it as telling your body, “Hey, we're about to do some work here. Get ready!”
The Art of Leaf Removal
Raking is one of the most common culprits behind fall back pain. The repetitive pulling and twisting motion can tire your lower back and oblique muscles, especially when you're moving large piles of leaves.
Here are some tips to stay safe and prevent injuries during this task.
Protect your back: Keep the rake close to your body and try to minimize twisting at the waist. Instead, move your feet to change direction, and pivot your whole body rather than rotating your spine. Switch sides regularly, alternating which hand is on top every few minutes.
Take breaks: Set a timer on your phone for 20 minutes. When it goes off, stand up straight and take a few deep breaths. Do some gentle back extensions by placing your hands on your lower back and lifting your chin and chest toward the sky, then bend forward toward your toes (all in a comfortable and pain-free range). Take a brief walk around the yard before resuming. Reset your timer and continue.
Gutter Cleaning
Cleaning gutters combines two challenging elements: working overhead and working on a ladder. This can bother your shoulders, neck, and lower back if you find yourself in awkward positions.
Things to keep in mind
Shoulder protection: Position your ladder so you're working directly in front of you rather than reaching far above or to the sides. Keep your shoulders relaxed and down. Take frequent breaks to roll your shoulders forward and backward.
Stability and safety: Ensure your ladder is on stable, level ground, and never overreach. Climb down and reposition the ladder instead of stretching and straining. Wear good shoes with a quality tread. And if the grass is damp or it’s sprinkling out, wait until everything dries out.
Garden Prep: Kneeling and Bending Strategies
Preparing garden beds for winter often means extended periods of kneeling and bending to
remove weeds and other yard waste and lifting bags of mulch or compost.
Knee care: Use a garden kneeler or thick knee pads. If kneeling becomes uncomfortable, try sitting on a garden stool or bench instead. Alternate between kneeling and standing tasks to avoid prolonged pressure on your knees.
Smart lifting: When moving heavy bags or pots, bend at your knees and hips. Hold items close to your body, and avoid twisting while carrying weight. If something feels too heavy, it probably is. Split the load, use a cart or wheelbarrow, or ask for help.
Recovery
After yardwork, spend a few minutes stretching the muscle groups you’ve used. Focus on your hamstrings, lower back, shoulders, wrists, and hip flexors. Apply ice to any areas that feel particularly worked or sore, and stay hydrated throughout the day.
Take gentle movement breaks the rest of the day and the next day to decrease stiffness.
Make sleep a priority, and eat anti-inflammatory, health-boosting foods like fruits, veggies, and quality protein, so your body can recover more easily.
When to Seek Help
Some soreness is normal after physical activity, but any sharp sensations, pain that persists beyond a few days, or symptoms that interfere with daily activities warrant professional attention. Our physical therapy team at FYZICAL-Forest Grove can assess your movement patterns, address any developing issues, and provide personalized strategies to keep you active and pain-free. You can call FYZICAL-Forest Grove at 503-357-1706 to schedule a PT evaluation.
Fall yardwork doesn't have to mean injuries. With proper preparation, good body mechanics, and a little self-awareness, you can enjoy the seasonal satisfaction of a well-maintained yard and still feel great the next day,
Aleisha Theisen is a physical therapist assistant and a board-certified health and wellness coach.
Sources:
“Foods that fight inflammation” by Howard E. LeWine, MD. Published March 26, 2024, by Harvard Health Publishing. Retrieved Oct. 5, 2025.
“A Post-Workout Recovery Plan for Healthy Muscle Growth,” by Cleveland Clinic. Published May 18, 2022. Retrieved Oct. 5, 2025.
Disclaimer: This blog is provided for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.