Autumn brings with it beautiful colours and a fresh smell, but also a hefty layer of fallen leaves in your garden. For many people, raking these leaves is an annual autumn activity, although it can lead to annoying back pain. Fortunately, there are ways to prevent such injuries. In this blog, we give you practical tips on how to prevent back pain caused by raking leaves and have a tidy garden in no time.
Prevent back pain from raking leaves during autumn
Although raking is a typical autumn chore, it doesn't have to cause back or shoulder pain. By paying attention to your posture, technique and using the right equipment, you can safely and painlessly get your garden ready for winter. Remember to take regular breaks and listen to your body. Follow the tips below to prevent back pain:
1. Watch your posture to avoid back pain from raking leaves
Poor posture while raking is one of the biggest causes of back pain. Make sure you maintain a neutral position of your spine and avoid bending or twisting too much.
Posture tips:
- Stand upright with your knees slightly bent.
- Keep the rake close to your body to avoid straining your back.
- Change hands regularly to avoid overloading one side of your body.
2. Use the right technique when raking leaves
As with lifting, the technique you use when raking is important to avoid injury. This means being aware of your posture and movements.
Engineering tips:
- Use your legs and hips to turn, not your lower back. This reduces the pressure on your back muscles.
- Rake in small movements rather than large, swinging ones. This ensures more control and less strain.
- Try not to pick up too many leaves at once. As with other activities,: "don't overdo it". Small amounts are better for your back and help prevent strain. This way, you will work more efficiently and keep your body healthy.
3. Take sufficient breaks to avoid back pain
Working in the same position for long periods of time can lead to muscle tension and fatigue. When you stay in the same position for too long, your muscles don't get a chance to relax, which can result in stiff and overworked muscles. This can eventually lead to pain and injury. By taking regular breaks, you give your muscles a chance to recover and reduce the risk of overuse. This helps keep your muscles supple and relaxed, allowing you to continue working for longer without complaints.
Break tips:
- Stop every 10 to 15 minutes to briefly stretch your back and shoulders.
- Walk around for a few minutes to get the tension out of your muscles.
- Hydrate yourself even when it is cold outside.
4. Use the right equipment while raking
The right tools can make a world of difference to your posture and the strain on your muscles.
Equipment tips:
- Choose a rake that suits your height so you don't have to bend too much.
- Preferably use a rake with an ergonomic handle.
- Consider using a leaf blower to reduce heavy physical exertion.
Do you still suffer from back pain due to raking leaves?
Feel free to take contact with us by calling 085-5000333 or send an e-mail to info@friskfysio.nl. We would love to help you on your way to a life without pain and limitations! With the right guidance, you can find the strength in your flexibility.
With the right approach, raking becomes a lot more enjoyable and injury-free!
