Autumn days are upon us. Before you know it, we'll be shovelling snow — but first, we need to focus on getting through fall without flaring up old back pain or experiencing new aches. Many of us spend autumn weekends raking leaves, and while it's great exercise, we need to be aware of the risks of excessive reaching, bending, and carrying heavy bags.

The Canadian Physiotherapy Association recommends using good posture and body mechanics, and adopting proper technique when raking. Grant Gagnon, a Registered Physiotherapist at Pinnacle Physiotherapy (and a credentialed McKenzie trained therapist), recommends standing back extensions, hamstring stretches, and shoulder and hip flexor stretches both before and after raking.

"Because raking is a very physical activity, the most common areas for injury are the middle and lower back. Any member of the Pinnacle team can walk you through the proper body mechanics and show you the stretches you need to stay injury-free."

Raking tips from the Canadian Physiotherapy Association

  • Hold the rake handle close to your body to help maintain good posture. Keep one hand near the top for better leverage and use your arms and legs more than your back.
  • Change sides frequently and avoid twisting from the waist. Place one foot ahead of the other so you can shift forward and backward easily as you rake.
  • Pace yourself. Section off larger yards so the job can be completed in stages rather than all at once.
  • Take frequent breaks and/or change to a different activity to give your muscles a rest.

Bagging tips

  • Lift manageable loads. Keep your back straight and use your legs to do the lifting. If you have to stoop, face the pile and don't twist as you lift.
  • When lifting the bag, tense your abdominal muscles to give your back additional support, and keep the bag close to your body.
  • Don't pile too many leaves into one bag, especially if they are wet — wet leaves are significantly heavier than dry.

All of Pinnacle's physiotherapists are registered and have the knowledge and skill to help relieve pain, increase mobility, build strength, improve balance, and increase cardiovascular function. If soreness from raking persists for more than a few days, come and see us — no referral required.