Racking Leaves a Pain? Try These Healthy Tips to Prevent Back and Shoulder Pain.

Raking leaves is a common fall chore, but it can lead to back and shoulder pain if done improperly. Here are some tips to protect your body while you work:

Warm Up First

• Stretch your back, shoulders, and legs with light exercises before raking to prevent muscle strains.

Use Proper Posture

• Stand with your feet shoulder-width apart, bending at your knees, not your back, to lift leaves. Keep your spine straight and avoid hunching over.

Choose the Right Rake

• Use a lightweight, ergonomic rake with a long handle to avoid excessive bending and strain on your shoulders.

Switch Sides Regularly

• Alternate which hand grips the top of the rake to balance the workload between both sides of your body, reducing strain on one side.

Take Breaks

• Avoid continuous raking for long periods. Take breaks every 10-15 minutes to stretch and reset your posture.

Lift Leaves Safely

• When bagging leaves, bend your knees and squat down to pick up the pile. Avoid twisting your body while lifting, as this can lead to lower back injuries.

Stay Hydrated

• Raking is physical work, so drink water to keep muscles hydrated and prevent cramps.

By using these techniques, you can safely tackle yard work without putting your back and shoulders at risk. If you do experience discomfort, consider applying ice and stretching, and consult a physical therapist if pain persists.

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