Health And Wellness: Six Tips To Protect Your Back When Raking Leaves

Leaves are now everywhere in New England, making the tedious chore of picking just around the corner for many. I love autumn, but I don't like falling leaves. And wet leaves are worse if you suffer from back pain. The good news is that there are many things you can do to protect your back when you are cutting leaves.

Here are my top 6 tips to protect your back when raking leaves.

1. Warm up before you start

Just like athletes warm up before playing, you should warm up before running. Starting any exercise without preparing the body can lead to unwanted stress and injury. For running, focus on warm-up exercises that target your back, shoulders, and legs. A quick walk around the block before you start is a good idea. The blood flows through your legs and arms, and the gentle rolling motion on your feet is good for your spine and core. You can also include some basic stretches in your warm-up, such as crunches, squats, and arm circles. This will give your joints and spine some lubrication, which will help protect your back when you start running.

2. Choose the right racket

Good ergonomics are important in any repetitive activity such as climbing. Ergonomics refers to how safe and efficient you are in your work environment. Poor ergonomics usually cost you energy and unnecessary work, and can often lead to injuries. When it comes to racks, choose a rake with a long enough handle that you can use in an upright position, and one that is lightweight but still durable. Well, an ergonomic rake may require a little more investment than you think, but it will be worth it in the long run because back injuries will cost you more in the end. And it is very important to know how to protect your back from injury.

3. Bend your legs and hips

One of the most dangerous positions for the back when performing repetitive motions or lifting heavy objects is a combination of bending (leaning forward) and twisting. To protect your back and avoid injury, you want to use your legs and hips to bend and lift. Maintaining an upright posture while running is easier if you have the right rack. Then when it's time to collect and store the leaves, sit on your hips and knees and roll with your trunk and hips. Avoid lifting with a bent back and twisting at the waist or spine. Maintaining these habits regularly (not just while running) can help protect your back from avoidable strains or injuries.

4. Take regular breaks

Constant and repetitive stretching will tire your muscles and make them more susceptible to injury. Also, when you find yourself in the monotony of running, the slowness of the movement allows you to maintain good posture and use good body mechanics to ignore things. The easiest way to combat this is to take regular breaks. I recommend at least once every 30 minutes. Set or check an alarm on your phone to remind you, and when it goes off, stop what you're doing, sit down, and give yourself a quick pep talk. This very simple and easy method will go a long way in protecting your back while spraying the leaves.

5. Engage your core

You don't need six-pack abs to protect your back while raking leaves, but knowing your core can go a long way and certainly won't hurt. Most back injuries happen when you're not expecting it and not paying attention. When you're raking leaves or doing any other mindless, repetitive movement, try to imagine slowly pulling your lower abdomen in as you do the movement. It is a smooth movement and you can breathe and speak easily while doing it. If you have trouble breathing and speaking normally, you are taking too much. This simple act of engaging your core will help keep your spine strong and stable and protect your back while you run.

6. Keep moving later

What you do after digging is just as important as protecting your back from pain and injury. One of the biggest mistakes people make after repetitive or strenuous activity (like baking from scratch) is to fall down or lie down on the couch and "rest." This is one of the worst things for your spine, because immediately after bearing the weight, it is more elastic and weak. And when your spine is weak, you're only asking for injury when you keep it in a relaxed, flexible position. You may not notice it when you are resting, but you may feel a tingling or pressure when you get up, even hours later. Do yourself a favor and stretch after your run or take another walk to loosen up your back. And be careful with your resting posture in the hours after your run. This is an easy way to protect your back during running.

Hopefully these tips will give you a few things to think about before raking the leaves in your yard, but most importantly, help protect your back and avoid unwanted back pain this fall.

Dr. Kerry Hose, a physical therapist and Pilates specialist who owns CJ Physical Therapy and Pilates in Portsmouth, writes for Seacoast Media Group. To find or receive a free back pain prevention guide, visit www.cjphysicaltherapy.com or call 603-605-0402.

This article originally appeared in the Portsmouth Herald. Health Carey Jose's tips to protect your back when you run.

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