Each fall, we at the Dr. J Chiropractic & Wellness Center see people who are concerned about injuring their backs while raking. This year, especially, when many people were less active in the summer, many will have weakened cores and be at greater risk for injury. We can assist people suffering lower back and joint pain by practicing several holistic, non-addictive therapies, but we wanted to share some reminders about preventing pain from raking and establishing good health practices.
The first thing to decide whenever you put your back at risk is whether you need to be doing the chore at all. You might want to consider using a leafblower, or at least staggering your raking over several days. Before you rake, do dynamic stretches, and put on clothing that is form-fitting but breathable. After at least five minutes of stretching, begin raking while standing with your feet in a scissor position, so that you can make use of your leg muscles to pull the rake as well as your arms and shoulders. Switch your feet and which hand is higher on the rake about every fifteen minutes to prevent cramps.
As you pick up leaves, squat down instead of bending your lower back. Test the pile to see whether you can lift it easily, and frequently try lifting the leaf bag to determine whether it’s too full for you to move. After a few hours of activity, do a cool down and cover the leaves you haven’t bagged yet with a tarp. If something else requires you to bend down, bend at your hips, and remember to stay hydrated. If done properly, raking can be good exercise and an opportunity to get sunlight and Vitamin D.
Dr. Jay McClanahan is the owner and chiropractor of Dr. J Chiropractic & Wellness Center. Our office is located in Nitro, WV. To schedule an appointment with Dr. McClanahan visit our website or call 304-776-1520.
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