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5 Tips To Reduce The Risk Of Back Pain While Raking Leaves

Tuesday, October 31st, 2023

Posted in Active Life,physiotherapy solihull | Posted by Dan Robins

Raking leaves in the autumn can be a picturesque activity, but it can also put a strain on your back if you’re not careful.

To help you reduce the risk of back pain while tending to your garden this season, here are five essential tips:

1. Warm Up

Due to the amount of bending forwards whilst raking, we would encourage you to perform some lower back stretches into the opposite direction to reduce the risk of back pain.

2. Avoid Bending From The Waist

A common gardening posture is bending from the waist with straight or slightly bent knees. Get in a habit of squatting and bending from your knees instead to prevent putting strain on your lower back and causing injury.

3. Take Frequent Breaks

Your back needs to take regular breaks. We recommend setting a timer and giving yourself a break every 30 minutes. Why not time with regular tea breaks?

4. Choose the right rake and right tools

Use a rake that is relative to your body size and lightweight. A rake that is too long or too short will cause you to over strain your muscles. Also, using a leaf blower may be easier on your back than traditional raking.

5. Lift Leaves Carefully

If you need to lift bags of leaves or heavy debris, remember to lift with your legs, not your back. Bend at your hips and knees, not your waist, and keep the load close to your body. Avoid twisting while lifting, as this can lead to back injuries.

Final Thoughts

Remember, it’s crucial to listen to your body. If you start to feel any discomfort or pain in your back, take it as a sign to stop and rest.

And if back pain persists, please come and see us to address any issues and prevent them from becoming chronic.

Stay safe and enjoy the beauty of autumn while taking care of your back!

For more information contact us on 0121 270 6045


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