Oh My Aching Back! Tips for Raking Without Pain

What a beautiful place that we live!

The season changes and natural beauty are unsurpassed!

The leaves are beginning to change. The vibrant colors bring joy and a desire to relax and enjoy a hot beverage while we marvel at their beauty.

UNTIL….

They hit the ground!

Those warm fuzzy feelings are replaced with dread as the beautiful trees turn to bare, crooked branches that creak…

Mimicking the sound we envision will be matched by our aching backs as the raking season begins.

There are a few things you can do!

You could just hire that strapping young lad from down the block.

You could get out your leaf blower.

Or, just pull out the rake and get to work.

That first session of raking results in tightness in our back and stiffness when we wake in the morning.

We replace ease into bed and falling asleep with a 30 minute routine of stretching and laying on a hot pack.

While this helps, we have to wonder, isn’t there another way?

Why does this make my back hurt?

Pain from raking could come from inflammation in a disk of the spine, muscle tension, or be the result of stress on the spine from core weakness.

So instead of needing to figure out what to do to feel better after, here are a few tips to help you rake better so that you feel better!

10 Tips To Prevent Low Back Pain While Raking!

1.  Switch sides regularly : Changing the side that you hold the rake on can limit the amount of stress placed on the spine during the task.

2.  Watch your posture : Keep your back fairly flat and neutral when bending to rake. Hinge at your hips while holding and pulling the rake. **Check out the video at the end of the section to learn about proper hip hinging.

3.  Warm up: spend 5-10 minutes stretching and walking prior to raking. Get your muscles warm and ready for activity to help prevent injury.

4.  Choose the right rake : Buy a rake that is proportionate to your body size. Using a rake that is too short will require you to bend over while pulling through and will increase your risk of injury and having pain.

5.  Bend at your knees and not your back: Keep your feet staggered and knees slightly bent to protect your spine. Focus on stepping into the motion of raking, and tighten core muscles when you pull through. Avoid twisting at the spine and pull with arms and shoulders as well.

6.  Take breaks: Try breaking up the raking tasks into 15-20 minute increments to avoid fatigue of your muscles and improve your stamina.

7.  Consider the width of the rake: The wider the rake head, the more force needed to pull the rake through the grass. This means that you will tire more quickly and need greater strength to pull the leaves.

8.  Use a blower: A blower allows you to avoid bending forward.

9.  Use a tarp: Rake leaves onto a tarp and then drag the tarp to the curb. Use good hinge form when pulling the tarp to avoid straining your back.

10.  Drink lots of water: Your muscles need water to function properly.

What do I do if I hurt my back during raking?

There are several recommendations to manage soreness you may feel after raking.

• Ice pack for 20 minutes three times daily for 2-3 days for an acute injury. Alternate moist heat and ice treatments thereafter, or just use moist heat.
• Use exercises and stretching of your hips and low back.

• Use a foam roller to decrease muscle tension, improve circulation, decrease pain, and improve joint mobility following raking.

• Use regular exercise to control your weight and to keep your body strong to avoid muscle soreness after raking.
• Focus on supporting the low back when sitting on your couch by using pillows behind the back. Also check out the videos below for sleep postures to decrease back pain.

When should I ask for help?

Some soreness following raking is normal due to the increase in activity and change in movement.

However , there are also some situations where you should ask for help. Here are a few reasons to seek the care of a medical professional.

• Development of pain in your hips or down the back of your leg increases.
• Pain doesn‘t respond to any of the recommended self care options.

If you are experiencing back pain and need help, contact MyPT by clicking on the link below, or by scheduling an appointment.