Raking may seem like a simple outdoor chore, but raking improperly could cause upper or lower back strain, and neck and shoulder pain. If not properly warmed up, muscles can be injured by the twisting, turning, bending and reaching required while raking.

“Like any athletic endeavor, raking can cause injury if you don’t warm up or use improper body mechanics,” says Rachel Franklin, DC, an assistant professor at Northwestern Health Sciences University. “While few people consider raking to be a hobby, it is an inevitable part of homeownership. When raking, legs, buttocks, stomach, arms, shoulders, neck, and back all get a workout. And, like any exercise, raking requires stretching as a warm-up and the use of proper form.”

Dr. Franklin offers these simple tips to keep your body healthy this fall:

• Before picking up the rake, do stretching exercises to warm up muscles. Follow up the activity with further stretching. Recommended stretches include side bends with your hands above your head and fingers locked, knee-to-chest pulls, and trunk rotations;
• Before beginning, take a short walk to stimulate circulation;
• Try to remain in an upright posture while raking;
• Bend at the knees, not the waist, when picking up piles of leaves;
• Be sure to alternate hand positions to ensure that you are not over-working one side;
• Drink plenty of water before, during, and after raking;
• Take periodic breaks. A good rule of thumb is 10-15 minutes for each hour of strenuous activity;
• Use ergonomic tools that are engineered to encourage proper body mechanics; and
• If you feel stiffness or soreness in your back, use ice. If there is no improvement after a day or two, seek care from your chiropractor.

According to Dr. Franklin, “As we age, we naturally try to conserve energy and do not want to use our muscles. But, if the muscles are not used, they become weak and may be more prone to injury.” Because raking is a chore, people may rush the job, which leads to achy muscles or injuries — injuries that can be prevented by utilizing Dr. Franklin’s helpful tips.

Source:  Natural News Service, Northwestern Health Sciences University.