Fall is here, and with it comes pumpkin picking, festive decorations, and fall farmers’ markets. While these activities are fun, they often involve bending, carrying, and lifting—movements that can put stress on your back, shoulders, and joints if done incorrectly. At Jeevam Therapy, we want to make sure you enjoy the season without aches, strains, or injuries.
Why Lifting Mechanics Matter
Lifting heavy or awkward items like pumpkins, grocery bags, or boxes of fall décor can strain your lower back and shoulders. Poor posture or sudden twisting increases the risk of muscle strain, joint pain, or even long-term injury. Practicing safe lifting mechanics helps protect your spine, build body awareness, and keep you moving comfortably.
Safe Lifting Tips for Fall Activities
- Plan Before You Lift
- Test the weight of the pumpkin or item before picking it up. If it feels too heavy, ask for help or use a cart.
- Bend at Your Knees, Not Your Back
- Squat down by bending your hips and knees while keeping your back straight. Use your legs, not your spine, to generate strength.
- Hold Items Close to Your Body
- Keeping pumpkins or groceries close to your core reduces strain on your arms and back.
- Avoid Twisting Movements
- If you need to turn, move your feet instead of twisting your torso while carrying an item.
- Distribute Weight Evenly
- Carry two lighter bags (one in each hand) instead of one heavy load on one side to prevent imbalances.
- Use Proper Footwear
- Supportive shoes help with stability on uneven orchard grounds or when carrying décor up stairs.
- Supportive shoes help with stability on uneven orchard grounds or when carrying décor up stairs.
When to Ask for Help
If something feels too heavy, don’t risk injury—team lifting is safer. Remember, pumpkins come in all shapes and sizes, and there’s no shame in choosing one you can safely handle.
How Physical Therapy Can Help
Even with the best precautions, lifting can sometimes lead to discomfort. Physical therapy can help by:
- Teaching proper body mechanics for daily activities.
- Strengthening core and back muscles for improved stability.
- Providing pain relief techniques if you do experience strain.
At Jeevam Therapy, we believe prevention is just as important as treatment. By practicing safe lifting, you can enjoy all that autumn has to offer—without pain holding you back.
