Five exercises to help you warm up and avoid back pain this Fall
Getting ready to rake leaves or tackle other fall yard work? Before you start, take a few minutes to prepare your spine, muscles and joints for the activity. Begin with three to five minutes of light movement, such as a short walk, then try these five simple at-home exercises to help your body warm up before you get to work.
Shoulder Rolls • Begin in an upright standing position with your feet shoulder-width apart. • Engage your core, lift your shoulders up, then roll them back until you feel resistance in your shoulder blades.
• Repeat this movement in each direction.
Key Benefits: Relieves upper body tension, loosens the shoulder blades.
Arm Circles • Stand with your arms out to your sides, about shoulder height.
• Make small circles with your arms, clockwise and counterclockwise, increasing the size of the circles as you progress.
Standing Leg Swings • Grab something sturdy, like a chair or railing.
• Swing your leg back and forth with your trunk upright, feeling a slight stretch in your hip each time you move forward and back.
Squats • Stand with your feet about shoulder-width apart, toes pointing slightly outward. • Push your hips back as if sitting on an imaginary chair, bending your knees and lowering your body. [inhale breath as you lower]
• Drive through your heels and straighten your knees to return to standing. [exhale as you return to standing] * Squats can be performed at different depths, and the depth you choose should depend on your personal comfortability, and rage of motion.
Key Benefits: Building lower body strength, Improving mobility, Supporting spinal stability.
Low Trunk Rotation • Lie down on the ground with both knees bent and feet flat [figure A]. • Slowly rotate your knees side to side [alternating figure B and C] until you feel a stretch in your hips and lower back.
If you’re already outside and want to avoid laying on the ground, you can try Standing Trunk Rotation instead.
• Stand with your feet shoulder-width apart and hands on your hips.
• Keeping your hips stable, rotate your upper body to the right as far as comfortable.
• Hold for a moment, then rotate to the left. [perform 10-15 rotations each direction]
Key Benefits: Increases spinal mobility, relieves lower back tightness.
💢It’s possible to feel a little sore after raking because it’s something we don’t do often, but if pain persists for more than two or three days, consider talking to a chiropractor – your local spine, muscle and joint expert.
In Ontario, you can visit a chiropractor without a referral from a medical doctor, nurse practitioner, or other health care professional. To find a chiropractor near you, use our Chiropractor Locator.
