Many of us dread the sight of leaves piled up in our yards, knowing we’ll have to rake them soon. Although it’s a necessary chore, raking can sometimes lead to lower back injuries. Before you start, our physiotherapists in Orleans offer some helpful tips to prevent injuries while raking leaves.
How to Rake Leaves Safely & Comfortably
Now that fall is here, you may wonder how to rake leaves without hurting your back. Here are some tips on how to properly rake leaves to avoid injury:
- Warm up your muscles by stretching before and after raking.
- Maintain proper posture. Keep your back straight, and don’t overextend your muscles.
- Bend at your knees, not your waist.
- Avoid large or heavy loads, especially when the leaves are wet.
- Lift properly. Bend your knees and keep the load close to your body. Lift with your legs, not your back!
- Balance your body to avoid repetitive motions. We all have a preferred side/way, but raking with the opposite grip and stance can help you minimize the risk of injury.
- Remember to take breaks.
- Don’t overdo it - this is especially important if these muscles don’t get regular use.
How to Treat Back Pain Caused by Raking Leaves
What if you suddenly find yourself with a lower back injury? It happens to the best of us… If you swear you followed every step, and yet you still end up injuring your back, here are some things you can do to relieve the pain.
- Put ice on the injured area as soon as possible for about 20-30 minutes every three hours. Continue for two to three days.
- Apply heat, but only after icing it for two to three days. Heat should only be applied after any swelling has gone down.
- Consult your doctor to see if you should take painkillers. Non-steroidal anti-inflammatory drugs, such as Advil or Motrin, may reduce pain and swelling.
- Consult your doctor and/or physiotherapist about beginning some light physical activity. Despite the common belief that you should get bed rest after an injury, this could potentially worsen your condition.
- Massage therapy can work to encourage a faster recovery.
- Seek physical therapy to promote a healthy rebuilding of muscle strength. Both massage and physical therapy treatments may help you to cope with more severe strains.
Recovery From Injuries
It’s important to understand that everyone is different, and healing times vary by person and severity of injury. For mild strains, it may take a few days for the pain to dissipate, but for more serious injuries, it could take several weeks.
Consult your doctor or a physiotherapist about developing a plan for including regular exercise in your routine. Increasing muscle strength can help reduce the likelihood of another injury and will also help with recovery. While some physical activity may be recommended, don't rush into your regular activity levels too early. Chronic or permanent back pain could result if your injuries aren't fully healed by the time you resume regular activity.