Considerations this Apple Picking Season

Apple picking is one of autumn’s most beloved traditions. Just imagine the fresh air, colorful trees, baskets of crisp fruit, and maybe even a warm cider at the end of the day. While it is a joyful seasonal outing, it can also involve more physical activity than you might expect. Without a little preparation, you might end the day with more back pain than fruit. Here are a few tips to help you enjoy apple picking safely and comfortably

1. Warm Up Before You Start Picking

You may be itching to get into the harvest, but if you take your time warming up, your body will thank you. Apple picking often involves repetitive reaching, twisting, and bending. Getting your body ready for these movements without the weight of apples or unpredictability of uneven ground limits your risk for injuries. Do a quick warm-up: Shoulder rolls, gentle trunk twists, and marching in place can get your blood flowing.

2. Mind Your Lifting

A bushel of apples can weigh up to 40 pounds. That is like carrying a medium-sized dog. If you are not careful, it is easy to strain your back or shoulders. Being careful means being aware of your body position when lifting. The key to good lifting is to lift with your legs, not our back. Bend at your knees, keep the load close to your body, and avoid twisting while holding weight. Consider splitting your harvest into smaller bags to avoid one heavy load.

3. Reach Smarter, Not Harder

Those perfect apples always seem to be just out of reach. Overstretching overhead can put stress on your shoulders and upper back. Reaching on a ladder can even lead to falls that can cause fractures and a long hospital stay. Always make sure your step stool or ladder is secure by making sure all legs are on an even surface and by having an extra person steady it on the ground. Never balance on tiptoes or unsteady surfaces. To prevent shoulder strain, alternate hands when picking.

4. Pace Yourself

Apple picking can be more physically demanding than you think, especially for older adults or those with pre-existing joint pain. Take breaks in the shade and hydrate. Autumn days can still be warm. Most importantly, listen to your body and stop before fatigue sets in to avoid injury.

Apple picking should be a sweet seasonal memory, not a source of sore muscles or joint aches. With a little body awareness and by implementing these strategies, you can enjoy the day and still feel great the next morning.

If you do find yourself feeling stiff or sore after your orchard adventure, a physical therapist can help you recover quickly and teach you techniques to keep you moving safely. Whether you’re reaching for the highest apple or just enjoying your daily activities, do it pain free with physical therapy.

References

1. Au IPH, Saraceni N, Smith A, O’Sullivan P, Ng L, Campbell A. Is Lifting Technique Related to Pain and Functional Limitation? A Replicated Single-Case Design Study of Five People With Lifting-Related Chronic Low Back Pain. Eur J Pain. 2025;29(6):e70071. doi:10.1002/ejp.70071