Raking... leave your back out of it
It was obvious this weekend that we weren't the only ones that were scrambling to get the leaves raked before the snow flies. And, yes, I have been hearing complaints from fellow "rakers" that the leave raking has been causing havoc on their backs this fall. Raking can be really tough on your lower back if you're not careful. I have a few tips to share with you that may make the work more enjoyable... well, at least, less painful later!
One important thing to remember is to be sure to avoid bending and twisting simultaneously. This creates leverage on your low back and can easily result in straining muscles and spraining the ligaments. Like any other exercise or athletic event, you want your muscles warm to take on the activity. You should stretch and warm up your body before even reaching for your rake. If the weather is cold and damp, be sure and keep your muscles warm with clothing. Cold muscles are easier to injure because they do not contract and relax readily.
The safe way to rake is to let your arms and legs do the work... not your back. Do not twist your body or sweep to the side. Sweeping or twisting to the side requires twisting of the body which creates torsion forces on the muscles and other tissues protecting the spine. These torsion forces are unnecessarily strenuous and damaging to your spine. Keep your movements in the forward and backward direction only. Gently keeping your belly button tucked in will help activate your abdominal muscles to stabilize and protect the spine. Healthy, strong abdominal muscles are crucial to a healthy back.
As with many chores, remember to keep your work close to your body. Don't reach out too far by bending at the spine. Use your legs and arms only for the reach. So, keep your spine upright and straight as you lunge with your legs and reach with your arms. Gather the leaves into piles by pulling them toward you. Alternate hand positions on the rake frequently to share the load evenly on your muscles.
So, the job is almost done and all that's left is the bagging or lifting of the leaves. Beware! You still need to be careful and not rush the job and risk injury. Getting the leaves bagged or piled involves a lot of dipping and bending. Wet leaves will be heavier than dry leaves and may offer greater chances of injury. Don't forget to follow the standard rules for good lifting. Squat rather than bend. Keep the back straight and rise using the leg muscles. Turn the whole body rather than twisting at the waist.
Autumn can be beautiful with warm tranquil days and glorious colors. Now that the leaves are down and it's time to attack them, take care to avoid injury. You'll surely want to take good care of yourself and your spine so you're ready for the next adventure. By that I mean snow and all the fun that brings with it!
By taking care of your spine and having it checked by a chiropractor, you are taking one very important step in living a healthy, vibrant life. If your spine is not in proper alignment, your health is at risk. Call or come into our office to find out more about how important a healthy spine is for you to become or remain healthy.
If you have questions concerning chiropractic, please call 208-667-7434 or stop by our office at 370 E. Kathleen Ave., Suite 600, Coeur d'Alene. You can also find us on the web at www.CDAHealth.com or on Facebook or Twitter by searching "Spoelstra Family Chiropractic."