Lower Back Pain from Raking Leaves? Fall Yard Work Tips from Winchester Chiropractic

Fall in Clark County is beautiful, right up until the maples and oaks drop everything at once. Raking is real exercise: bending, twisting, reaching and lifting heavy bags, often after months of not doing those motions at all. Every November we see neighbors with sore low backs after a weekend in the yard.

Can raking leaves cause lower back pain?

It can. Raking means hours of reaching forward, twisting to one side and bending to scoop and lift. Your low back muscles and joints do most of that work, usually on the same side every time. The good news is that a few simple habits make a big difference.

Before you start

• Warm up for five minutes. Walk around the yard, roll your shoulders and do a few easy hip circles. Cold muscles strain more easily, and Kentucky mornings in November can be chilly.
• Pick a rake that fits. The handle should reach about chin height, so you can stand tall instead of hunching over. A rake with a padded or bent handle can be easier on your hands and back.
• Dress in layers and wear gloves and shoes with good grip, especially on wet leaves.

Raking tips that spare your back

• Switch sides. Every few minutes, swap which hand is on top and which side you rake toward. Raking the same way for an hour loads the same muscles over and over.
• Bend your knees, not your waist. Stand with one foot slightly ahead of the other and shift your weight between your legs as you pull, instead of twisting and reaching from your low back.
• Keep the load close. Pull leaves toward you in short strokes and make small piles. When you pick up leaves or a bag, hold it close to your body.
• Lift with your legs. Squat down, tighten your stomach muscles, stand up and then turn your feet to face where you are going, rather than lifting and twisting at the same time.
• Don’t overfill bags. Several half-full bags are easier than one heavy one. Or rake onto a tarp and drag it to the curb or compost pile.
• Take breaks. Every 15 to 20 minutes, stand up straight, walk around and drink some water. A big yard can be split over two days.

Using a leaf blower? Use the shoulder strap and switch hands often. Cleaning gutters? Make sure the ladder is on firm, level ground, have someone hold it, and move the ladder rather than leaning out.

After you finish

Walk around for a few minutes, then try a couple of easy stretches, such as pulling one knee toward your chest while lying on your back, or standing tall with your hands on your hips and leaning back slightly. Move slowly and stop if anything causes sharp pain. A cold pack wrapped in a thin towel for about 15 minutes can help a sore spot.

When to see a chiropractor

Some soreness that eases in a day or two is common after a big yard day. It’s a good idea to get checked if your back pain:

• Lasts more than a few days or keeps coming back every time you work outside
• Travels into your buttock or down your leg, like sciatica
• Makes it hard to sleep, sit, drive or work

At Winchester Chiropractic we start with a careful history and exam, explain what we find in plain language, and build a plan adapted to you. That can include specific adjustments to restore healthy motion to stiff, restricted joints, therapies such as electrical stimulation and cold therapy, and exercises to keep doing at home. You don’t need a referral, and we accept Medicare, Medicare Advantage, Medicaid, Passport (Molina Healthcare) and most insurance, including plans from Anthem, Humana, UnitedHealthcare (UHC), WellCare and Aetna.