Fall has arrived. If you’re a homeowner, there is likely lawn work to be done. First on everyone’s list is usually leaf raking. This activity is typically more physically taxing than many realize; if done hastily or improperly it can lead to serious low back pain and/or neck pain.

Raking leaves can strain one’s back, shoulders and wrists to the point of injury. Low back or neck injury brought on by such activity is common at our Toronto back pain clinic this time of year.

The work of raking involves twisting, reaching, pulling, bending and lifting repetitively and with weight. Even for a regularly active person, raking leaves can be challenging. It can land someone in a doctor’s office.

Is leaf-raking really so harmful?

It can be. Underused muscles of the arms, shoulders and back are suddenly bearing great weight, twisting and straining through repetitive activity. The outcome – besides neat leaf piles – can include sore and stiff muscles, painful shoulders, and worse a herniated disc.

Follow these simple DOs and DON’Ts for raking leaves without the back pain.

DON’T twist with your back: If you throw leaves over your shoulder or around to your side, the twisting can cause great strain to your lower back.
DO use your legs: Always take a step in the direction you want to go. Turn towards your forward foot. Your hips should follow, and then the rest of you. You are now pivoting. When you use your legs to shift your weight, it takes all the strain off your lower back. Remember, when lifting any weight bend your knees! Your legs should carry your burden, not your back.

DON’T just pick up any old rake: There are different styles of rakes. An improper tool can work against you because it will cause you to overextend yourself, stunt your movements, or bear excessive weight.
DO use a proper rake for yourself: The rake should be the right type and the right size for your height and strength. (The width of the rake-head doesn’t matter so much.) Note the different types: 1) A standard garden rake is intended for moving soil and for seeding; these are typically metal and very heavy. 2) A metal lawn rake is for moving the top layer of dead grass and/or moss from a lawn. These are also quite heavy; using them can be a real challenge. 3) A plastic leaf rake is your best option. It is lightweight and good for removing all kinds of garbage and leaves from the lawn and soil.

DON’T rake leaves unprepared. Attempting any exercise or physical activity without warming up can result in painfully achy and sprained muscles, or injury.
DO warm up with light exercise before heading out to rake. Take about 10 minutes to gently stretch your neck, shoulders, torso, wrists and hips prior to raking. And take breaks while working to stretch.

DON’T try to do it all at once: Lifting too heavy piles and working too fast is a direct route to low back or neck injury.
DO work at a good pace: Raking is an aerobic activity. Your heart is getting a good workout in addition to your muscles. Rake with small even strokes, rather than extreme reaching and pulling. Lift and move small bunches of leaves rather than heavy loads. Take time to enjoy the outdoors and not over-strain yourself.

Also: Wear gloves to protect your hands. Wear sturdy skid-resistant shoes for sure footing. And as with any aerobic activity, drink plenty of water before during and after lawn work.

If you do experience low back pain or neck pain, see a back pain specialist who can identify and safely treat the root cause of your pain.

Back Clinics of Canada offers a robust, comprehensive, integrated approach to care that is safe, non-surgical and drug-free. Our High Performance Healing System^TM delivers lasting, safe healing at the source of the problem. Some of the more common back pain and neck pain conditions we treat include bulging discs, herniated discs, degenerative disc disease, sciatica and stenosis.