Why Spring Yard Work Causes Back Injuries — And How to Prevent Them in Warwick, RI

As temperatures rise in Warwick, Rhode Island, many homeowners head outside to tackle yard clean-up, gardening, mulching, and outdoor home projects. While spring feels like a fresh start, it’s also one of the most common times of year for back injuries.

At Enos Chiropractic Center, Dr. Jamie Enos sees a noticeable increase in lower back pain cases every March and April. The combination of winter stiffness, sudden activity increases, and repetitive bending creates the perfect environment for strain and injury.

Understanding why yard work triggers back pain — and how to prevent it — can help you enjoy the season without setbacks.

Why Spring Yard Work Is Hard on Your Spine

1. Sudden Increase in Physical Activity

After a long Rhode Island winter, many people have reduced activity levels for several months. Muscles become tight, joints lose mobility, and conditioning decreases.

When spring arrives, people often go from minimal outdoor activity to several hours of bending, lifting, twisting, and raking — all in a single weekend. That sudden load stresses the lumbar spine and supporting muscles.

2. Repetitive Bending and Twisting

Raking leaves, pulling weeds, planting flowers, and spreading mulch involve repeated forward flexion and rotation. These movements increase pressure on spinal discs, particularly in the lower back.

Without proper mechanics, this repetitive stress can irritate joints or aggravate existing disc conditions.

3. Lifting Heavy Yard Materials Improperly

Mulch bags, soil, stones, and patio furniture often weigh more than expected. Lifting with a rounded back rather than bending at the hips increases compressive force on spinal discs.

Improper lifting mechanics are one of the most common causes of acute lower back strain during spring clean-up.

4. Working in Awkward Positions

Kneeling without support, reaching overhead to trim branches, or leaning forward for prolonged periods can create muscular imbalance and joint stress.

These awkward positions fatigue stabilizing muscles, increasing the likelihood of injury.

Common Spring Yard Work Injuries

• Lower back muscle strains
• Disc irritation or flare-ups
• Sciatic nerve irritation
• Neck stiffness from overhead trimming
• Mid-back joint restriction

Many of these injuries are preventable with simple adjustments.

How to Prevent Back Pain During Yard Work

1. Warm Up Before You Start

Spend 5–10 minutes performing light movement before heavy work. Gentle stretching, walking, or hip mobility exercises prepare muscles and joints for activity.

2. Use Proper Lifting Mechanics

Bend at the hips and knees, not at the waist. Keep loads close to your body and avoid twisting while holding weight.

3. Break Projects Into Smaller Sessions

Instead of finishing everything in one day, divide tasks over several days. Gradual workload increases reduce spinal stress.

4. Alternate Tasks

Switch between raking, lifting, trimming, and walking to avoid prolonged repetitive strain on one movement pattern.

5. Listen to Early Warning Signs

Stiffness, tightness, or mild discomfort are signals that your spine may be under stress. Addressing these symptoms early often prevents more serious flare-ups.

When to Seek Chiropractic Care in Warwick, RI

If your back pain:

• Persists more than a few days
• Radiates into the leg
• Causes numbness or tingling
• Interferes with sleep
• Returns every spring

It may be time for a professional evaluation.

How Enos Chiropractic Center Helps Prevent and Treat Yard Work Injuries

At Enos Chiropractic Center in Warwick, Rhode Island, Dr. Jamie Enos evaluates spinal mechanics, joint mobility, and muscle balance to determine the true source of discomfort.

Treatment may include chiropractic adjustments, therapeutic exercises, soft tissue therapy, and when appropriate, advanced treatments such as spinal decompression therapy or SoftWave therapy to address inflammation and tissue irritation.

The goal is not only to relieve pain but to restore proper function and reduce the likelihood of recurring injuries throughout the season.

Stay Active This Spring Without Back Pain

Spring yard work should feel productive — not painful. Taking proactive steps to protect your spine can help you enjoy the warmer weather without setbacks.

If you are experiencing back pain after yard work in Warwick, Rhode Island, schedule an appointment with Dr. Jamie Enos at Enos Chiropractic Center to receive a thorough evaluation and personalized care plan.