Reviewed by Dr. Jon Vezendy, D.C., of Cannon Chiropractic in Kannapolis, NC. Updated October 2026.
Quick answer
A pumpkin patch day is more bending and lifting than most people expect. You walk the rows, squat to pick a pumpkin, carry it out, and lift kids for photos. Warming up, lifting close to your body, using a wagon, and taking breaks can make the day a lot easier on your back.
Almond Farm on US-601 in Concord runs a fall festival with a pumpkin patch, a corn maze, hayrides, and farm animals to feed. Hours change from year to year, so check their site before you go. It’s an easy family outing, and it asks more of your back than a normal Saturday.
Why a fun fall day can leave you sore
Picking out the perfect pumpkin means bending down again and again, and the one your kid wants is never the small one. Then there’s the carry back to the car, a toddler who wants to be picked up, and a wagon to pull, so your back does a lot of work in just a few hours.
How do you avoid back pain at a pumpkin patch?
A little preparation before you head out can keep the whole day fun for everyone:
- Warm up before you start. A short walk around the farm gets your blood flowing and loosens tight muscles.
- Wear closed shoes with good support. Grass and dirt paths can be uneven.
- To lift a pumpkin, bend your knees, keep your back straight, and hold it close to your body. Don’t twist while you’re holding it.
- Use a wagon or cart for the heavy ones, and take turns pulling.
- Switch it up every 20 minutes or so. Stop for the animals, grab a drink, and give your back a rest from bending.
- When you pick up a child for a photo, bend your knees and hold them close instead of reaching out.
After the fun
Some soreness can creep in the next day, even after a great time, and a little easy walking or stretching that evening can help ease it.
If your back is still sore a few days later, keeps coming back, or makes it hard to move the way you normally do, come see us.
Sore after a big day outdoors? Call Cannon Chiropractic in Kannapolis at (704) 938-1141, or request an appointment.
Source: Cleveland Clinic, “Yard Work Tips to Prevent Back Pain.” clevelandclinic.org
This information is intended for educational purposes only and is not meant to substitute for medical care or to prescribe treatment for any specific health condition.