Before You Grab That Rake…
Leaf season is here — and every fall, we see the same thing: people who feel great in September show up in late October with a stiff lower back after one long afternoon of raking.
Raking is twisting, bending, and pulling, often for hours, by people who haven’t done it since last November. Here’s how to keep it from wrecking your week:
1. Warm up first. Five minutes of walking and a few gentle hip circles and side bends get your muscles ready.
2. Use a rake that fits you. The handle should reach about chin height so you’re not hunched over.
3. Switch sides. Alternate your lead hand every few minutes. Raking one way all day is a one-sided workout your back didn’t sign up for.
4. Bend at the knees, not the waist. When you’re bagging leaves, squat down, keep the bag close, and lift with your legs.
5. Take breaks. Every 15–20 minutes, stand up straight, stretch backward gently, and get a drink of water.
6. Don’t overfill the bags. Smaller loads mean less strain.
If you overdo it anyway, don’t wait it out for weeks. A quick adjustment, and Class 4 laser therapy if needed, can get you moving comfortably again much sooner.
Call or Text Village Family Clinic at 908-813-8200, or you can schedule online.
