Summer may be over, but one consolation that the arrival of fall brings about is the aesthetic pleasure of watching the leaves change colors into a bright palette of yellows, oranges and reds. The only downside of this process: someone needs to rake those leaves up when they eventually fall to the ground.

For most homeowners with a yard, raking leaves is a necessary and unavoidable part of autumn. Depending on the size of your yard, raking can be a time-consuming task, but it actually serves as a great form of cardiovascular exercise where you can really burn off some calories. Unfortunately, due to its physical nature, raking can also lead to back pain and other injuries if not performed correctly.

Raking involves twisting, reaching, pulling, bending and lifting repeatedly and with weight. Even for those of you who are in good shape and stay active regularly, this can be a challenging pursuit that utilizes muscles in the arms, shoulders and back that may be underused and therefore more prone to injury. Without proper preparation and/or performing movements incorrectly on a repeated basis, injuries can occur. Low back pain is the most common, but other raking-induced injuries can include the shoulders, neck, and arms.

Since it’s a form of physical activity, raking should be treated as such. Taking a few precautions and making sure you’re using the right techniques will help you avoid most raking injuries. CAM Physical Therapy and Wellness Services LLC recommends the following tips to keep your back and body safe while raking:

• Before beginning, warm up for 10 minutes with some brisk walking and stretching of the shoulders, wrist, hips, neck and back
• Make sure you’re using the proper size and type of rake that you can move effectively; wear gloves and shoes with skid-resistant soles
• Work at a comfortable pace and take breaks every 15-20 minutes or so
• Avoid twisting your body, planting your feet or using your back; instead, use your arms and legs, stand upright and shift your weight appropriately
• Divide the job into segments try to vary your movements and much as possible to avoid overuse of specific muscle groups
• Drink plenty of fluids before, during and after to prevent dehydration
• Don’t overfill bags of leaves and when picking them up, bend at the knees, without using your back; drag bags or use a wheelbarrow if they’re too big
• After you’re finished, cool down and stretch out again, especially your back

If you do happen to experience pain in the back or anywhere else after raking, ice the affected area for 15-20 minutes a few times a day. For pain that persists after four days or for any other guidance on raking safety to avoid back pain this fall, visit CAM at any of our three locations in Laurel, Hyattsville or Glenn Dale/Bowie, MD. Call 301-853-0093 to schedule an appointment or click here for more information.