As Fall and winter are approaching, increasing outdoor tasks may bring on seasonal back pain caused by raking leaves, tending the garden and flower beds and preparing th.em for Autumn. For those unaccustomed to physical activity and regular exercisers, the dynamics of raking can lead to strain and injury to the back, shoulders, and wrists.
Raking requires a number of different activities, including twisting, bending, lifting, and reaching, that utilize several different muscle groups. Improper use of lawn tools along with the potential for tool-related accidents further compounds the risk of injury to the bones and muscles.
You can ease the strain and pain of raking — fall’s most taxing task by taking the following precautions to minimize your risk of sustaining an injury:
- Avoid twisting your body while raking. Use your legs to shift your weight rather than twisting your back. Throwing leaves over the shoulder or to the side while raking involves twisting movements that can overly strain the muscles in the back.
- Use a properly-sized rake for your height and strength.
- Wear gloves to help prevent blisters on the hands.
- Bend at the knees, rather than the waist, to pick up items.
- Do some form of light exercise for ten minutes to warm up the muscles prior to raking.
- Try to vary your movements as much as you can to avoid overuse of muscle groups.
- Wear shoes with skid-resistant soles to minimize the risk of falling. Sturdy shoes can also reduce the risk of injuries to your feet.
- Don’t overdo. Raking is an aerobic activity - you may need to take frequent breaks or slow your pace if you are an infrequent exerciser. (It’s better to live with the leaves tomorrow than with a sore back!)
- As with any form of exercise, be sure to drink plenty of fluids to prevent dehydration.
- When you’re done, gentle muscle stretching can help relieve tension in the muscles. A hot bath can relax muscles.
If after the yard care is over and back or hip pain hits, call the office and schedule an adjustment as soon as you can come in. This will relieve the tension placed on the spine from the inflammation and swelling caused by the overexertion brought on by seasonal outdoor work. Use ice packs on the painful portion of your spine or shoulder to reduce the swelling and inflammation, and get into our office to adjust those misalignments brought on by the seasonal work.
