Its That Time Of Year…. Raking up leaves in your yard can seem daunting but something we all do. Raking leaves can definitely lead to back pain and neck pain if you’re not careful — If you do experience back pain or neck pain after raking. Call Newman Family Chiropractic for an alignment to help. With the right approach, you can protect your back while still getting the job done. Here are some tips to help:
🧍♂️ Before You Start
- Warm up: Take 5–10 minutes to stretch or walk around to loosen your muscles.
- Wear supportive shoes: Good traction and cushioning help prevent slips and strain.
- Choose the right rake: A lightweight rake with an adjustable handle can reduce bending and twisting.
🍂 While Raking
- Maintain good posture:
- Keep your back straight and bend at the knees and hips, not your waist.
- Engage your core muscles for stability.
- Use a scissor stance:
- Stand with one foot forward and one back, shifting your weight as you rake — this distributes strain evenly.
- Avoid twisting:
- Turn your whole body (not just your spine) when moving leaves from one side to another.
- Switch sides frequently:
- Alternate which hand and foot are forward to balance muscle use.
- Take breaks:
- Every 10–15 minutes, stand up straight, stretch, or walk around.
🧺 After Raking
- Lift properly:
- When bagging leaves, squat down by bending your knees and keep the bag close to your body as you lift.
- Stretch again:
- Gently stretch your lower back, hamstrings, and shoulders afterward.
- Hydrate:
- Staying hydrated keeps muscles flexible and reduces soreness