Now that fall is in the air on Long Island, we get to experience the crisper weather, longer nights, and plenty of leaves falling. Early to mid-fall is also the last time of the year to get a lot of yard work done and prepare the exterior of your home before the cold winter months and any large holiday gatherings.
Raking leaves is an inevitability for those of us with a yard. It can be easy to forget how strenuous raking leaves can be when we only do it for a small window of time each year. After all, leaves are light, so why does my back hurt after raking leaves?
What Muscles Do You Use When Raking Leaves?
When you are raking leaves, you utilize the muscles in your arms and shoulders to do the physical raking, which is a repetitive exercise. From there, you’re utilizing your back muscles both as you rake and as you pick up bags of leaves. You can lower your risk of injury by stretching before you rake, as you should before most exercises.
Is Raking Leaves Strenuous Exercise?
Raking leaves is a full workout that requires strenuous use of multiple muscles, with heavy reliance on your back. You are not only raking leaves; you’re also picking up bags of leaves that can be deceptively heavy. Focus on the following tips to avoid back injuries when raking and lifting bags:
- Use your knees when lifting: Bend your knees, not your back, to lift heavy leaf bags.
- Keep your knees slightly bent: Maintain one foot in front of the other to help with balance.
- Distribute your weight evenly: Stand in a solid, balanced stance to reduce strain.
- Keep your back straight: Maintain proper alignment of your spine while raking.
- Keep the rake close to your body: Avoid reaching to reduce unnecessary strain on your back.
- Move your whole body: Don’t twist your back; reposition yourself to face the area you’re raking.
- Be cautious of slippery leaves: Wet leaves can lead to falls, so tread carefully.
For more information, revisit our past blog for additional tips for avoiding injuries from common fall yard work.
Total Chiropractic Care Can Help You Rebound from Fall Season Injuries
Home maintenance and yard work-related injuries can happen any time of year. However, you may be at a higher risk during cooler weather and at times of the year with less daylight, especially if you’re working outside into the evening. Many of these injuries are related to straining muscles that aren’t frequently used, as well as sudden jerking motions that lead to spinal misalignment. The experts at Total Chiropractic Care are well-trained and equipped to provide chiropractic care in response to injuries, including spinal manipulation, exercises to do at home, lifestyle advice, and more. If you are managing an injury, don’t wait for the pain to get in the way of your day-to-day life. Contact us today to set up an appointment.