Oh, my raking back

Posted 11/21/15

How to avoid backlash from fall raking

Raking leaves is a necessary evil of home ownership in New England. While raking your yard can take a few hours, the soreness our back, neck, legs and arms can last much longer. Without taking the …

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Oh, my raking back

Posted

How to avoid backlash from fall raking

Raking leaves is a necessary evil of home ownership in New England. While raking your yard can take a few hours, the soreness our back, neck, legs and arms can last much longer. Without taking the proper precautions-like stretching--raking can even lead to injury.

You wouldn't think to go for a run or bike ride without stretching, especially in the cooler fall weather. Yet people head outside to rake without doing more than reaching up in their closet for a sweatshirt. Raking leaves really should be treated like any other workout. To prevent soreness and injury, you have to stretch.

You should do about 10 to 15 minutes of stretching before and during the course of your raking session. That stretching could include knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked. You also may want to take a short walk before or during to stimulate circulation. When finished with the yard work, repeat the stretching exercises.

Posture is also a key to avoiding soreness or injury during yard work. While raking, stand as tall and straight as possible and use a "scissors" stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back. Bend at the knees, not the waist, as you pick up piles of leaves. Make the piles small to decrease the possibility of back strain.

Beyond stretching, there are other things you can to lessen the possibility of soreness or injury. For example, there are rakes with ergonomic handles available on the market. There are other rakes that are able to sweep more leaves at a time than traditional rakes. That lessens the amount of raking and that can only help minimize soreness and possible injury.

Of course, you will want to drink lots of water to remain hydrated and wear supportive shoes as good foot and arch support can stop some of the strain from affecting your back. Don’t forget other protective equipment like gloves to prevent blisters and protective eyewear (sun glasses will do) to prevent debris from getting in your eyes.

You also want to be smart about when you rake. If the weather is cooler, it’s probably best to rake during the warmest part of the day—midday or so. Working up a sweat while it’s cold outside can lead to stiffness and soreness, especially if you are not doing the proper amount of stretching before, during and afterward.

After your raking session, take a warm to hot shower. Going from the hard work of raking in the cool outdoors to collapsing in your favorite recliner in the warm indoors might lead to some stiffness if you stay seated for too long. So, shower first and then take your well, deserved nap.

Finally, if after all that you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there's no improvement in two or three days, call your local chiropractor.

Dr. Kristin Kolesar Fabris is a member of the Chiropractic Society of Rhode Island (CSRI) and is a chiropractic doctor at Acta Chiropractic & Wellness Center in Providence. CSRI, founded in 1918, is one of the oldest chiropractic associations in the country and represents more than 60 of the practicing chiropractic physicians in the state of RI. For more information, call 401/207-0700 or visit www.RIchiro.org.

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