Reducing Pain from Raking

Summer turning into Autumn, we come upon that time of year again when the leves start to turn and fall, blanketing our yards.  With this, comes the tedious task of raking and picking up those leaves.  Where I live, the trees are very plentiful and we end up putting out at least 20-30 bags of leaves, mulched, out for pick-up, so we usually end up pretty sore and tired afterward.  So what should we do to prevent us from becoming so sore afterward?

The following tips can help reduce or prevent pain associted with raking, such as bakc strain, neck strain, and pain in the shoulders:

• Do some strecthing for 10-15 minutes throughout your work and afterward.  Also make sure to walk around a bit to keep the blood flowing.
• Stand as straight as possible with your head up while raking and mowing (this might cause soreness by itself depending on core muscle strenght and posture)
• Avoid working in the heat when the temperature is still warm outside.  The best times to get work done is before 10am and after 6pm.
• When raking, stand with one foot forward and one foot back; make sure to switch every so often
• As always, bend at the knees to lift with your legs, and not bending at the waist to lift with your back.
• Use your whole body to push the mower and not just your arms and back.
• When starting the mower, bend at the knees and pull in one smooth motion.  Most people twist at the waist and yank which seems to be the easiest way (I do it too and I'm a chiropractor).
• Saftey first.  Wear protective gear: gloves, long pants, gloves, hat, eye and ear protection.
• Stay hydrated with water (sports drinks can have a lot of excess sugar in it and can have the opposite effect)
• Use ergonomic tools, if preferred

If everything goes well, your pain should be limited.  If you do feel pain or stiffness, use ice over the area and see your chiropractor if it doesn't improve in a few days.