If a garden crew to clear the leaves from your yard is not something you’re giving thanks for this weekend, then you are likely to have to spend some time with a rake soon. Prolonged, repetitive activities like raking leaves and gardening are a common source of muscle, joint and back pain, especially if you jump into the task only a couple of times a year. With a bit of planning, some proper technique, and the right tools you can avoid seeing red when faced with a pile of leaves.

Gardening and yard work can be strenuous physical activities that should be approached as a form of exercise. Light to moderate gardening can burn between 300 and 400 calories an hour, and challenges your muscles and cardiovascular system much like any other physical activity. Before heading out it’s a good idea to stretch the muscles you will be using, including the legs, back, arms and shoulders. A short 10 to 15 minute walk around the block or marching on the spot will help warm-up your muscles and improve your circulation.

Help yourself by choosing the right tools for the job that don’t add to the strain on your body. Consider investing in a lightweight wheelbarrow with two wheels for extra stability, or a good cart or dolly to make moving heavier loads easier. Ensure that tools are a comfortable weight and size for you, and look for ergonomically-designed items with padded handles and spring-action mechanisms. Long-handled, light-weight tools will help you avoid bending and twisting as you work, reducing the strain on your back.

There is usually plenty to get done in the yard, so alternate between heavy or repetitive tasks and lighter jobs. Raking, in particular, can put significant strain on your back and arms, so take extra care with this activity. The “scissor” position is best for raking: stand straight with one leg forward and one leg back, switching legs and hands every few minutes to prevent muscle strain on one side of the body. Other jobs, such as weeding, require constant bending that can put strain on your back, neck and leg muscles and joints. Kneeling is better than bending, and can be made more comfortable with knee pads or a kneeling mat. In all activities, make a point to change your position or get up to move around and stretch every 10 to 15 minutes to keep all your muscles active.

If your back and muscles are sore after spending time in the yard, give yourself a rest and put your feet up. If certain areas are particularly sore try wrapping an ice pack in a cloth and icing the area for 10 to 15 minutes per hour to reduce inflammation. If pain persists beyond 48 hours, seek treatment before the problem worsens or becomes chronic. Hopefully these tips will help avoid any injuries, and will have your back thanking you this weekend.