🍁 Avoiding Back Pain This Fall: Chiropractor Tips for Yard Work and Fall Clean Up in Central Wisconsin

Derek Lund
3 hours ago
3 min read

Fall in Central Wisconsin is beautiful — cool air, colorful leaves, and that satisfying feeling of getting the yard ready before winter. But for many people around Marathon, Wausau, and the surrounding areas, fall chores also mean one thing: back pain.

Back Pain Relief in Marathon City, Wisconsin

At Marathon Spine & Wellness, we see an increase in patients every October who strain their back while raking leaves, stacking firewood, or cleaning up the yard. These seasonal tasks can sneak up on your spine — especially when your body isn’t used to heavy lifting or repetitive twisting.

If you want to enjoy fall without pain, here are a few chiropractor-approved tips to protect your back this season.

🍂 1. Warm Up Before You Work

It might feel strange to “stretch” before grabbing the rake, but your back and shoulders need a warm-up just like any other workout.

Start with 5–10 minutes of light movement — a brisk walk, shoulder rolls, or gentle trunk rotations.
Stretch your hamstrings and hips to loosen the muscles that stabilize your lower back.

A short warm-up can mean the difference between finishing the job or waking up sore for days.

🌳 2. Lift Smart When Stacking Wood or Moving Debris

One of the most common causes of fall back injuries is lifting with poor form. Remember these quick cues:

Keep your back straight and bend at the knees.
Hold items close to your body.
Avoid twisting while lifting — instead, move your feet to turn.
Don’t overload your arms — take smaller loads more often.

If you feel that familiar “twinge” in your lower back, stop immediately. Pushing through pain can turn a minor strain into a long-term problem.

🪵 3. Take Breaks and Switch Tasks Often

Raking, hauling, and reaching overhead for long periods put a lot of stress on your spine and shoulders. Try switching tasks every 15–20 minutes — for example, rake for a bit, then switch to stacking or bagging leaves. Short breaks prevent muscle fatigue and help maintain good posture throughout the day.

❄️ 4. Protect Against Cold Weather Stiffness

When the temperature drops, your muscles and joints tighten up — especially in your neck, back, and hips. Dress in layers, wear gloves to keep your hands warm, and try to work during the warmer parts of the day. Staying warm helps your body move more efficiently and reduces the risk of injury.

💆‍♂️ 5. Don’t Ignore Lingering Pain

A little soreness after a day of work is normal, but pain that lasts more than a couple of days is a sign your body needs help recovering.

At Marathon Spine & Wellness, we use a combination of:

Gentle chiropractic adjustments to restore joint mobility,
Class IV laser therapy to reduce inflammation and speed healing, and
Targeted rehab exercises to strengthen your back and prevent future flare-ups.

Whether you live in Marathon, Athens, Edgar, Rib Mountain, Mosinee, or the greater Wausau area, our goal is to keep you active and pain-free all season long.

🏡 Take Care of Your Back Before Winter Hits

Don’t wait until your fall cleanup turns into a winter ache. A quick mobility checkup or laser therapy session now can help your body handle the extra work that comes with the cold months ahead.

👉 Schedule your appointment today at Marathon Spine & Wellness — your trusted chiropractor in Marathon and the Wausau area — and make this your most comfortable fall yet.