Tips To Avoid Back Pain From Raking Leaves

Autumn paints the landscape in enough brilliant hues to make “leaf peeping” an annual event. But that visual delight can become a physical pain when those leaves hit the ground and fall cleanup begins.

Raking-related injuries send thousands of people a year to the doctor’s office. Back pain is the most common complaint, but the chore can also take a toll on shoulders, necks, hands … well, you get the not-so-pretty picture.

But if you use proper form while raking, you may feel spry enough afterward to jump in that giant leaf pile to celebrate the season.

Here’s how to get the job done pain-free, courtesy of chiropractor Andrew Bang, DC.

Why does raking make you so sore?

Few of us are in “raking” shape when it comes to fall yard work, says Dr. Bang. The chore asks more out of your back, shoulder and arm muscles than what most typical day-to-day activities demand.

Proper technique and a smart approach ­— like stretching and warming up before raking — are important if you want to avoid injuries or being so sore that you can barely move the next day.

“Raking is a physical activity, just like a workout,” he explains. “You wouldn’t go to the gym and just start randomly lifting things without any idea of what you’re doing, right? Working in the yard is no different.”

How to rake leaves without straining your back

From posture to movement, it’s important to maintain good form while raking leaves to keep from tweaking muscles in your back. Dr. Bang offers these suggestions for when you hit the yard.

• Avoid twisting while raking, as the motion can place stress on disks in your lower back, especially when done repeatedly. Even just a slight forced twist can injure fibers around the disks, he cautions.
• Try to keep your back straight and reach out ahead to rake. “Focus your motion in your arms and shoulders, so that as you stand and rake the leaves, you’ll avoid twisting and pulling with your back,” he advises.
• Keep the rake close to your body. Reaching out to grab leaves a few steps away can put you in an awkward position as you pull.
• Try not to stand stiffly. Bend your knees just a bit and keep one foot just in front of the other. This stance helps distribute weight evenly and can help prevent undo strain on your knees and back.
• Maintain one hand positioned at the top of the handle as you rake. Occasionally switch which hand is at the top to spread the workload evenly between your right and left arms and shoulders.
• Take breaks about every 20 to 30 minutes. Given that raking is such a repetitive motion, doing something else for a few minutes (or just resting) can give tired muscles a much-needed reprieve.
• Don’t overdo it. It’s always tempting to rake the whole lawn at once, but there’s no harm in splitting the job up over a few days. (Besides, as we all know, leaves always seem to return to the lawn after you rake.)

Protecting your back while picking up leaves

Use caution when moving bags of leaves or dragging leaf-filled tarps, too. Whatever you’re grabbing is probably heavier than you think and has the potential to wrench your back and cause injury.

To correctly pick up leaves:

• Bend at your knees while keeping your back straight.
• Securely grab your bag of leaves.
• Slowly stand up, maintaining a straight back.

Consider using a wheelbarrow or wagon, too. “It’s a lot easier to roll heavier bags where you need to take them than to lug them there,” says Dr. Bang.

Other tips to reduce ‘ouchies’ from raking and fall yard work

Now that your raking form is all set, let’s address a few other ways you can limit wear and tear from working in the yard this fall.

• Use the right equipment. Choose a rake that fits you, advises Dr. Bang. A larger rake head takes a little more oomph to use given that it grabs more leaves. Select a rake with a handle length that fits your height, too.
• Wear gloves. A day of raking can easily leave blisters on your hands. A good pair of work gloves can reduce the friction that creates those fluid-filled bubbles. Plus, they’ll guard your hands against unpleasant surprises like thorns and bugs.
• Protect your feet. Comfortable and supportive boots or shoes can help you avoid back pain from being on your feet all day. (Make sure you’ve got on good socks, too, to avoid scratches and blisters.)
• Go long. Cover your limbs! Long sleeves can keep your arms from getting scratched up, while pants can protect your legs. (An added bonus: Covered skin is also less apt to come in contact with poison ivy or other itch starters.)
• Stay hydrated. Don’t be fooled by cloudy skies and cooler temps. Even as chilly weather pushes in, you can still work up a sweat and risk dehydration unless you keep fluids flowing.

Final thoughts

It’s estimated that up to 84% of adults experience some sort of back pain during their lives. And once your back is injured, it’s more prone to future aches and even the development of arthritis, shares Dr. Bang.

Using proper mechanics while doing yard work or other activities that work your back muscles can help keep you from joining that group.

“It doesn’t take much to tweak your back and create a problem,” he cautions. “Don’t put yourself in a bad position. It’s always better to take precautions to avoid the pain in the first place rather than to try and treat it once it’s there.”