It’s that time of year again to get the rake out, especially if your neighbours have been busy on their lawns. Use caution though, as raking is one of the most common seasonal back injuries according to local Chiropractor, Dr Kevin Matheson.
The Ontario Chiropractic Association has been running a public awareness campaign for years now, and yet many people ignore the advice. Dr Matheson sees a significant number of acute patients every year from raking, and with a few simple tips, they all could be avoided.
Raking can be a very good aerobic exercise but it’s also one of the most common causes of back pain. Chiropractors are a great resource to help you recover quickly from these injuries, but if you want to prevent the injury … then please read on.
Before starting, skip the deep stretches. New research shows that you may do more damage by stretching cold muscles. If you feel the need to stretch, then be sure to warm up with a short walk, a few times up and down the stairs, or a few bends, twists, and side bends of the spine.
Choose a nice long handled rake so you can vary the distance between your hands and not get too tired from the same position. It also helps stop you from needing to bend so far forward.
Avoid taking long strokes with the rake as this will stress your spine and limbs as well. Stand with your knees slightly bent, shoulder width apart with one foot ahead of the other. For abdominal bracing, try to hold your belly button in, at least every few minutes.
Take plenty of breaks, depending on your fitness level and how long it has been since you last did something like raking leaves.
Stretches:
1. Stand tall and reach up high above your head.
2. Put your hands on your hips and twist slowly to each side and hold, then tip to each side and hold for a few seconds.
3. Lean backwards and then put your hands on your knees and gently bend forward until you feel your back stretch.
If you feel pain in any of these positions, then stop and back off until it feels comfortable. Hold most stretches for a few seconds.
Most importantly, if you feel pain during, or up to 72 hours after raking, put some ice on the sore spot for 15 minute periods, with a 45 minute rest. If that doesn’t help, you may try moist heat, 20 minutes on and a 40 minute rest. If the pain doesn’t go away after 72 hours, then you likely suffered from some joint or ligament damage and should consider seeing a Chiropractor for an examination to determine what needs to be corrected to allow for the fastest, most effective healing. Alternative treatments may include massage therapy or physiotherapy.
Most raking injuries Dr Matheson sees are from people doing more than they should on the first time out in the fall. Be realistic, depending again on your fitness level: you may only do 10 or 15 minutes the first day out. If you aren’t too sore you can rake progressively more each day. Be careful and stop if it hurts!
One last thing to be careful about are leaf blowers. They do make the work a little easier, but don’t think your back gets a complete rest. If you do too much, you will develop back pain.
Keep Active, Stay Healthy, Stay Safe
Dr Kevin Matheson, Matheson Chiropractic, 36 Albert Street N, 705 326 4543, www.drkmatheson.com