Yard Work Without the Aches: How to Tackle Spring Cleanup Safely

Spring is here — which means it's time for mulch, mowing, raking, planting, and everything in between. But with all that bending, lifting, and twisting, it’s no surprise that this season also brings a spike in back pain, shoulder tension, and sore joints. The good news? A few simple strategies can keep you moving well and pain-free.

As a Sports Chiropractor, I’ve seen countless patients every spring who were just trying to “get the yard done.” Let’s break down some ways to stay safe and mobile this season.

🔄 1. Warm Up Before You Work

Yard work is exercise — treat it that way.

Do this 5-minute warm-up before you get started:

• Arm circles (10 forward/10 backward)

• Bodyweight squats (10 reps)

• Torso twists (10 reps per side)

• Glute bridges (10 reps)

• Marching in place (1 minute)
  

These movements prep your body for lifting, reaching, and walking on uneven surfaces.

💪 2. Use Proper Lifting Mechanics

Avoid the classic “garden stoop.” Poor form = poor outcomes.

Here’s how to lift right:

• Bend at the hips and knees, not your back.

• Keep the object close to your body.

• Avoid twisting while lifting — pivot your feet instead.

• Use both hands and ask for help with heavy loads.

  
  

Pro tip: switch up your tasks every 20–30 minutes to avoid overloading one muscle group.

🧰 3. Don’t Fight Through Pain — Adjust

If your back, shoulder, or knees start to hurt, listen to it.

• Try kneeling on a pad instead of bending from the waist.

• Use a garden stool to reduce strain on your hips and knees.

• Take breaks every hour to hydrate and stretch.

• Alternate hands/tools to stay balanced.

  
  

Remember: the goal is to get the job done — not end up on the couch for a week.

🧼 4. Post-Work Cool Down & Recovery

You wouldn’t finish a workout without cooling down. Same goes here.

Post-yard work recovery tips:

• Gentle stretching: focus on hamstrings, low back, shoulders, and forearms.

• Foam rolling or lacrosse ball release for the glutes and upper back.

• Apply heat or ice if anything feels inflamed.

• Hydrate — yard work in the sun is dehydrating!

  
  

  

  
  
  
  

💬 5. Still Sore? Come See Us

If you’re feeling lingering stiffness, discomfort, or pain days after your yard work, don’t just “wait it out.” Your body may be compensating, and that can lead to more issues down the road.

At Valley Sports Chiropractic, we specialize in helping active individuals stay mobile, strong, and pain-free — whether you’re an athlete or just dominating your backyard.

Book an appointment or schedule a free discovery visit today!

Enjoy your spring, get outside, and take care of your body — so it takes care of you.Follow us on Instagram @valleysportschiro for tips, stretches, and injury prevention all season long.