Autumn in Bath brings beautiful foliage and garden tasks, but repetitive actions like raking leaves can strain your back. This guide offers evidence-based strategies to keep your spine healthy, supported by research and insights from osteopathy.

A person standing upright while raking leaves in a garden, demonstrating techniques to prevent back pain during autumn tasks.

Understanding the Strain: Why Leaf Raking Can Impact Your Back

Raking involves repetitive movements like twisting and bending, which increase strain on the spine and surrounding muscles. Over time, these activities can lead to discomfort or repetitive strain injuries (RSI). A review from Swansea University emphasises that poor technique during physical tasks often leads to musculoskeletal pain, including lower back strain, which osteopathic treatment can help address effectively​

London College of Osteopathic Medicine

​Swansea University

Warm Up Before You Rake: Simple Exercises to Prevent Injury

Before raking, warming up reduces the risk of injury by increasing flexibility and blood flow to key muscles. Here’s an easy routine:

  1. Prayer Stretch: Sit back on your heels while reaching forward on the ground with your arms. This stretch targets the lower back.
  2. Cat-Cow Stretch: On all fours, alternate between arching your back upward and dipping it downward.
  3. Dynamic Lunges: Step forward into a lunge while twisting your torso gently to each side to warm up the spine and core​

We offer bespoke exercise programs here in the clinic in Larkall and The London Road

London College of Osteopathic Medicine
​Swansea University

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Proper Posture Matters: How to Rake Without Hurting Your Spine

  • Use Ergonomics: Choose an adjustable rake suited to your height.
  • Bend with Care: Use your knees and legs, not your lower back, when lifting.
  • Switch Hands: Alternate sides to avoid overloading one side of your body.
  • Engage Your Core: Keep your abdominal muscles engaged while raking to support your lower back.

These adjustments, recommended by osteopathy experts, can reduce strain significantly.

Osteopath – Glasgow West End

A person alternating sides while raking leaves in a park, ensuring balanced muscle use to avoid strain.

Take Breaks and Stay Hydrated

Continuous gardening without breaks can lead to fatigue, increasing the likelihood of poor posture and injury. Taking a short rest every 15–20 minutes and drinking water helps maintain muscle efficiency and focus​.

Stretch It Out: Post-Raking Exercises to Keep Your Spine Healthy

Post-activity stretching helps alleviate tightness and promote recovery:

Child’s Pose: Relieves tension in the back and shoulders.

Dowmload Exercises Here

Knee-to-Chest Stretch: Eases lower back stiffness.

Dowmload Exercises Here

Seated Spinal Twist: Enhances spinal flexibility.

Dowmload Exercises Here

How Osteopathy Can Address Seasonal Back Pain

Osteopathic treatments help relieve muscle tension and restore spinal alignment, addressing pain caused by autumn tasks. A study highlighted by the London College of Osteopathy shows osteopathic techniques, such as joint mobilisation and soft tissue manipulation, are effective in managing back pain and RSIs​

Osteopath – Glasgow West End

​London College of Osteopathic Medicine

Conclusion

Autumn gardening doesn’t have to lead to back pain. With proper techniques, ergonomic tools, and support from osteopathy, you can enjoy the season safely. If pain persists, visit The London Road Osteopathy Clinic in Bath for a tailored treatment plan to keep your spine healthy all year round.

References

    1. Swansea University Osteopathy Clinic – Benefits of Osteopathy​
      Swansea University
    2. Essential Osteopathy – RSI and Back Pain Treatment​
      Osteopath – Glasgow West End
    3. London College of Osteopathy – Evidence-Based Techniques for MSK Pain​

London College of Osteopathic Medicine>