Fall Yardwork in Southern Maine Without the Back Pain: Safe Lifting Tips

Posted by: Reform Physical Therapy in Healthy Living, Injury Prevention, Maine Community Health, Physical Therapy Tips on September 24, 2025

When the leaves start to fall across Southern Maine, many of us spend weekends outside cleaning up our yards. Raking leaves, hauling bags to the curb in Portland, stacking firewood in Freeport, or clearing garden beds in Brunswick are part of the season. While these chores are part of what makes Maine autumn beautiful, they can also put a lot of strain on the lower back. At Reform PT, we often see patients who develop back pain during fall cleanup. The good news is that with a few smart strategies, you can keep your property looking great while protecting your spine.

Why Yardwork Leads to Back Pain

Fall chores often involve bending, lifting, and twisting—exactly the types of movements that put the lower back at risk. Carrying heavy leaf bags across the lawn in Yarmouth, stacking wood piles in Kennebunk, or dragging storm debris in Eliot all force the spine to handle more than it should. When you bend at the waist instead of your knees, or try to carry too much at once, the muscles and discs in your back work overtime. Add in the repetitive motion of raking for long stretches, and it’s easy to see why so many Mainers deal with soreness once the leaves start piling up.

Smart Lifting Strategies for Mainers

Protecting your back starts with how you move. Instead of bending forward from the waist, squat down by bending your knees and hips. This allows your legs—the strongest muscles in your body—to do most of the lifting. Holding heavy bags or buckets close to your body also reduces strain. If you’re working in South Portland or Scarborough and the load feels too heavy, lighten it up or make an extra trip. It’s always safer to split the work than to risk injury.

Avoid twisting while lifting. Many people injure their backs when they pick up a bag of leaves, then twist at the waist to toss it into a pile. A safer method is to move your feet and turn your whole body. Taking your time instead of rushing through chores keeps your movements controlled and your back protected.

Helpful Tools and Seasonal Habits

Maine yardwork can be easier with the right equipment. Rakes and shovels with longer handles help you stay more upright. A wheelbarrow or garden cart can save you from carrying heavy loads across the yard in Topsham or Eliot. Supportive footwear is also important, especially if you’re working on uneven ground or wet leaves. Breaking the work into smaller chunks helps too—try spreading it across a few afternoons rather than tackling everything in one long day.

How Reform PT Can Help You Prepare

If you’ve had back pain in past yardwork seasons, physical therapy can help you prepare before the chores begin. At Reform PT, we work with patients across Southern Maine to build core strength, improve flexibility, and teach safer lifting mechanics. This not only makes fall cleanup easier but also lowers the risk of recurring pain. If discomfort does set in, our therapists provide hands-on care and recovery exercises to help you bounce back quickly.

Fall cleanup is part of life here in Southern Maine, but back pain doesn’t have to be. With safer lifting techniques, the right tools, and some preparation, you can take care of your property and protect your health at the same time. If you’re in Brunswick, Yarmouth, Eliot, Kennebunk, or anywhere in between and dealing with back pain from yardwork, Reform PT is here to help. Schedule a consultation today and let us build a plan to keep your back strong this season.