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Postural advice on saving your back this fall

written by: Houston Smith, DC

We all have that memory from our childhood when we thought diving head first into a pile of leaves was a good idea. Now we are the ones making piles and sorting out the rest of the yard work.



Be good to your spine and stay aligned during fall work days. Always hinge from the hips and avoid bending from your lower back at all times.

One tip to save your spine while picking up heavy, awkward objects. With both feet firmly planted, stand directly over the object you are picking up and imagine pushing your hips and glutes backwards. An object right underneath your body is much easier to handle than if you were trying to pick it up from 2ft away. Remember to develop good spine sparing strategies even with light objects. Perfect practice makes perfect.


When reaching overhead to trim those tall branches. Breathe into the nose first and expand your abdomen in all directions. Create 360 degree stabilization before attempting to reach overhead. We call this creating proximal stability for distal mobility. Make sure to use your core even when lifting light objects overhead.


For more postural tips, visit the office or schedule an appointment with our movement experts.


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