With fall yard work in full swing, Robert Elson, physical therapist, Aultman Massillon, offers advice for avoiding back injuries.

In the fall, you may tackle additional yardwork, gardening, leaf management or home maintenance projects that were difficult to handle during summer’s heat. In doing so, be sure to focus on avoiding back injuries.

People often think of stretching only as a precursor to strenuous sports. But fall cleanup work is a strenuous task, too. You should spend 10 minutes on light, full-body stretches to warm up before and cool down after work projects.

Also, be mindful of your posture while working. Repeated twisting, bending and lifting places stress on your ligaments, tendons and joints. And when you are tired from prolonged activity, your injury risk increases, so pace yourself or break up tasks.

Your outdoor tools should be of the correct length and height for your size and stature. When possible, work with tasks slightly above waist level or near face level, keep objects close to your body and squat to lift with your legs for objects at lower heights.

Consider using a sitting or kneeling bench and changing your position every 15 to 20 minutes if sustained forward bending is required for the task. Focus on your spinal posture. When your spine is not in neutral – its natural, aligned position – more injuries occur.

Finally, always hydrate while working! Enjoy your fall projects and remember, injury prevention is easier than injury management.

But if you suspect you’ve injured your back, seek treatment by calling Aultman’s “Back in Action” referral line at 330-363-2225.

To help prevent back injuries, check out these exercises: Easy Stretches to Prevent Back Pain (healthline.com). Visit the Occupational Safety and Health Administration (OSHA) website for more tips on preventing back injuries.