It’s pumpkin time! All of the coffee shops have pumpkin spiced lattes and muffins, scarecrows are lining up storefront windows, and pumpkin carving kits are at the ready. The first thing to do is get your pumpkins – which can be a back-breaking experience. 

If you’re like Dr. Emily and I, we like to go to a pumpkin patch and pick out a pumpkin instead of getting one from the store. That means that you have to find a pumpkin on the ground, get into a deep squat, and haul that beauty to wherever your car is parked. Lifting with your legs and bracing your core are the two simplest ways to prevent a back strain or nerve twinge. 

Core bracing:

The evidence shows that core bracing stabilizes the lumbar spine by using the muscles of the abdominals. Bracing also doesn’t mean flexing every ab muscle like you’re doing a crunch or curl up, it’s as simple as puffing out the chest a bit and bringing the belly button in towards the spine. You should be able to hold this position while breathing and having a regular conversation. It may take up some mental capacity to think about holding and breathing and talking all at once, but it will come easier as you practise. Core bracing could be something that you practice holding all day long but that takes a LOT of practise.

Leg lifts:

Lift with the legs! Often people don’t need a lot of coaching when told to lift from the legs but the biggest thing to watch out for is lifting the legs with a good back posture. I often see people with rounded backs that start a pick up and use the legs, but have all of that unnecessary force still go through their back. Keep your head up, chest forward, and “act tall” to put the spine in a good position before lifting. 

Happy posture, happy picking, 

Dr. Cole Maranger