Rake Without the Ache!

Sometimes a sporting injury isn’t the only way you can injure your back. If you’re a homeowner, outdoor tasks such as raking, gardening, mowing, and mulching can cause unnecessary back strain if you aren’t careful. As they always say, it’s better to work smarter than harder! The tips below help you prevent the possibility of receiving a back injury while doing yard work.

Supportive Shoes and Warming Up

As with any physical activity, it’s very important to wear the right shoes. With yard work, it’s best to wear supportive shoes that offer good foot and arch support. The proper shoes stabilize the position of your feet, which directly improves your gait and posture. Good posture means no muscle strain since everything is kept in alignment, allowing all your muscles, bones, and joints to work together safely and efficiently. Additionally, warming up with stretches or light exercise before doing any yard work helps prevent back injury. A brisk five to ten-minute walk, arm stretches, walking lunges or jumping jacks are all beneficial and recommended.

Keep Moving

A lot of people plant their feet, then twist, turn, and overreach in different directions to get those pesky leaves.  This can lead to strains in your mid and lower back.  Keep the rake handle close to your body to help maintain good posture throughout.

Take Breaks and Stay Hydrated!

You don’t have to rake the whole yard in 20 minutes.  Listen to your body.  Take frequent breaks and keep your body hydrated.  The discs in your spine need water to keep them cushiony and functioning properly.  Keeping your muscles adequately supplied with water prevents the possibility of experiencing spasms, muscle cramps, and dehydration (which can become serious and in some cases requires hospitalization). 

And remember when bagging those leaves – make it manageable!  Keep your back straight and use your legs to do the lifting.  If the leaves are wet, it will make the bag deceivingly heavy and awkward to lift.  When it’s all done, take a few moments to cool down and do the same light stretches you started with!

If you do happen to overdo it, just give us a call! We've got your back, and you'll be back in motion ASAP!