There’s something wonderfully satisfying about a crisp autumn morning spent tidying the garden. The rustle of fallen leaves, the fresh air, the sense of accomplishment as your lawn reappears from beneath its golden blanket — gardening in autumn is one of life’s simple pleasures. But for many of us, particularly as we move into our 40s, 50s and beyond, that pleasure can come with an unwelcome side effect: back pain.
Raking leaves might seem like a gentle, low-impact activity, but it involves repetitive bending, twisting, and reaching — all movements that can place real strain on your lower back if done incorrectly. The good news is that with a few simple adjustments, you can enjoy your garden this autumn without paying for it with days of discomfort afterwards.
Here are five practical, physiotherapist-backed tips to help you protect your back this season.
1. Warm Up First
It’s easy to head straight out into the garden and start raking without a second thought, but your back will thank you for a proper warm-up first. Raking involves a lot of forward bending, so it’s a good idea to perform some gentle lower back stretches that move your spine in the opposite direction before you begin.
Try standing tall and gently leaning backwards, placing your hands on your lower back for support, and holding for a few seconds. A few minutes of light movement — gentle marching on the spot, arm circles, and side bends — will help increase blood flow to your muscles and prepare your body for the activity ahead. Think of it the same way you would before a walk or light exercise session; your garden chores deserve the same consideration.
2. Take care with how you bend forward
One of the most common postural habits we see — and one of the biggest contributors to back strain — is bending forward from the waist with straight or only slightly bent knees. This position places a significant amount of pressure on the discs and muscles of your lower back, especially when repeated over and over.
Instead, try to get into the habit of squatting down and bending from your knees and hips rather than your waist. It might feel like a small change, but it makes a considerable difference to how much load your lower back is bearing. Keep your back as upright as possible and let your legs do the work — they’re built for it.
3. Take Regular Breaks
Your back isn’t designed to maintain repetitive movement for hours on end, no matter how fit and active you are. Setting a timer and taking a short break every 30 minutes gives your muscles the chance to recover and reduces the cumulative strain that builds up over a long raking session.
Why not pair this with a tea break? It’s a lovely excuse to step inside, put the kettle on, and give your back a rest while you enjoy a warm drink. Use these breaks to gently stretch, have a drink of water, and check in with how your body is feeling before heading back out.
4. Choose the Best Tools
Believe it or not, the tool you’re using can make a real difference to your back health. A rake that’s too long or too short forces you to overreach or hunch, placing unnecessary strain on your muscles and spine. Look for a rake that suits your height and is lightweight enough to manage comfortably for extended periods.
It’s also worth considering whether a leaf blower might be a more back-friendly alternative, particularly if you have a large garden or struggle with repetitive bending. While it won’t suit everyone or every garden, it can significantly reduce the physical demand on your back compared to traditional raking.
Not sure whether your current aches are something to keep an eye on, or a sign of something that needs attention? A conversation with one of our physiotherapists can help put your mind at ease and give you a clear plan for staying active this autumn.
👉 Book online to speak with our team today.
5. Lift Leaves Carefully
Once you’ve got your leaves into neat piles, the next challenge is bagging and lifting them — and this is where many people unintentionally injure their backs. Heavy bags of damp leaves or garden debris can be deceptively weighty, so it’s essential to lift properly.
Always bend at your hips and knees, not your waist, and keep the load as close to your body as possible as you lift. Engage your leg muscles to do the heavy lifting rather than relying on your lower back. Just as importantly, avoid twisting your body while holding a bag or load — twisting under load is one of the most common causes of acute back injuries. If you need to turn, move your feet rather than rotating through your spine.
If a bag feels too heavy to lift comfortably, don’t be afraid to split it into smaller loads or ask for a hand. There’s no prize for struggling through it alone, and protecting your back now means more gardening seasons to enjoy in the years ahead.
Enjoy Your Garden, Protect Your Back
Autumn gardening should be a joy, not a source of pain. By warming up properly, adjusting your bending posture, taking regular breaks, using the right tools, and lifting with care, you can significantly reduce your risk of back strain this season.
If you do experience ongoing back pain — whether from gardening or general daily activities — it doesn’t have to be something you simply put up with. At Thorpes Physiotherapy, we help people understand what’s causing their discomfort and build a clear, structured plan to move better and feel stronger, so they can keep doing the activities they love.
Visit thorpesphysiotherapy.com to learn more about how we support people dealing with back pain and joint stiffness, or get in touch to discuss your options.
Ready to look after your back this autumn? Book online today and let’s get you moving comfortably again.
Warm regards
Warm regards
Jonathan Smith (MSc BSc FSOMM MCSP SRP)
Director of Thorpes Physiotherapy
For more information about my background, please click here