The Autumn Shift: How to Protect Your SI Joint During Fall Yard Cleanup

By: The InMotion Team

The calendar has officially turned to autumn here in Shrewsbury. Crisp morning air, changing leaves, and cooler temperatures mean it's time for seasonal yard cleanup—raking leaves, hauling heavy yard bags, splitting firewood, and prepping the home for the colder months ahead.

However, late September is also when we see a sharp spike in local residents coming into our studio with a specific, sharp pain on one side of their lower back: Sacroiliac (SI) Joint dysfunction.

When the temperature drops, our joint fluid thickens, and our muscles naturally tend to hold more baseline tension. Combine that cooler weather with hours of asymmetrical lifting, twisting while holding a heavy rake, or dragging weighted lawn bags, and the joint connecting your spine to your pelvis takes the brunt of the force.

At InMotion Personal Training, we want to make sure you enjoy the autumn season without your lower back benching you. Here is the functional breakdown of why your SI joint locks up in the fall, and how to keep your pelvis stable and pain-free.

What Is the SI Joint (And Why Does It Lock Up)?

Your Sacroiliac (SI) joints sit on either side of your lower spine, connecting your sacrum (tailbone area) to your ilium (hip bones). Unlike your shoulders or hips, the SI joint isn't built for big, sweeping movements—it's designed to act as a rigid shock absorber between your upper body and your legs.

When you bend forward to lift a heavy bag of leaves or mulch and twist your torso at the same time, one side of your pelvis rotates out of alignment. If your deep core muscles and glutes aren't actively bracing to pin that joint in place, the SI joint gets jammed, triggering intense localized pain, glute tightness, or a sharp pinch every time you take a step.

3 Functional Steps to Protect Your SI Joint This Fall

To keep your lower back and hips aligned throughout your weekend autumn chores, implement these three movement rules:

1. Brace Your Core Before You Lift: Never lift a heavy bag or pumpkin from a relaxed, passive state. Exhale slightly and brace your abdomen—as if you're preparing for someone to poke your stomach—before you bend down. This creates 360-degree intra-abdominal pressure that locks your SI joint safely in place.

2. Squat or Hinge Straight On (No Twisting While Loaded): When moving heavy bags, keep the load directly in front of your body. Squat or hip hinge down, pick up the object, stand up fully, and then pivot your entire body using your feet to turn. Never pick up an object from the floor and rotate your spine simultaneously.

3. Reset Your Pelvis with Glute Isometric Squeezes: If you start feeling a dull ache on one side of your lower back after raking, lie flat on your back with a small foam roller or firm pillow between your knees. Squeeze your knees together into the pillow at 50% effort for 5 seconds, then rest. Repeat 5 times. This gentle isometric pressure helps realign the pelvic bones naturally.

Stay Active and Pain-Free This Fall

Autumn in New England is one of the best times of year to stay active outdoors. By respecting your body's structural alignment and applying proper Functional Movement principles during weekend tasks, you keep your joints protected and your energy high.

Experiencing a nagging lower back pinch or SI joint stiffness as the weather cools down? Let our team perform a full structural evaluation. Click below to book a private, 75-minute Consultation and Movement Assessment at our Maple Ave studio today!