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As the leaves start to fall in Roanoke, Virginia, weekends often mean raking, bagging, planting, and tackling long-overdue outdoor projects. But if your low back or mid-back pain seems to show up right after a few hours in the yard, you’re definitely not alone.
At Highland Spine + Sport, we see it every fall — people pushing through yardwork only to end up stiff, sore, or even sidelined for days. Let’s look at why it happens and what you can do to keep your back strong and pain-free this season.
Most back pain from yard work comes from repetitive bending, twisting, and lifting without proper hip or core engagement.
Tasks like:
When these motions pile up over hours, your spine and surrounding muscles tighten up, leading to inflammation, stiffness, and even nerve irritation.
Before you grab the rake or shovel, spend 5 minutes prepping your body just like you would for a workout.
Try these quick warm-ups:
During yard work:
A little movement prep goes a long way toward preventing pain later.
If you’re feeling sore after yard work:
If pain persists for more than a few days, it’s time to get it checked. You might have a small joint restriction, muscle strain, or movement imbalance that needs professional attention.
At Highland Spine + Sport, we help Roanoke’s active community — from weekend warriors to homeowners — get out of pain and back to doing what they love.
Our evidence-based approach combines:
We don’t just treat the pain — we help you move better for the long term.
You’ve got enough to do this fall without worrying about your back. Whether it’s from raking leaves in South Roanoke or hauling mulch in Salem, we can help you recover faster and feel stronger.
👉 Invest in your health. Feel better. Move better. Perform better.