As the weather turns colder, and leaves start to fall, many of us are faced with a rather large clean up task.  Although fall leaves can be beautiful, they also create a huge mess, and some people dread this time of year because they must spend hours raking and cleaning up leaves, leaving them sore and tired.  But this task doesn’t have to lead to pain if you implement the ideas we will present in this article.  The following are a few tips you can try to avoid the ache while you rake!

1. Take Frequent Breaks

Raking leaves can cause back pain and shoulder pain because our bodies are not used to performing this activity on a regular basis. This is why it is important to take frequent breaks when raking and cleaning up large piles of leaves.  During your break, you could do some light stretching, sit down, rehydrate or go do something that is not as strenuous.  Cleaning up your leaves little by little each week as they fall also prevents you from having to clean up large piles of leaves and makes the job easier on your body.

While raking, it is important to switch sides that you use to rake with, take a break from raking in the same direction and rake in the other direction.  This will reduce shoulder strain and balance the activity to both sides of the body.

2. Bend and Lift Properly

Try to find tools that can help you lift the leaves easier into the barrel, rather than bending over and scooping them up in your arms.  A small plastic shovel and a rake can act like prongs to pick up large quantities of leaves without having to bend.  This can ease the strain on your lower back and save you from low back pain during the task.

If you do have to bend over and lift, be sure to bend at your knees and hips rather than arching your back to bend down.  This method of proper lifting prevents strain on the lower back and will save your spine while cleaning up leaves.

3. Use a Leaf Blower or Lawn Mower

If you have access to a leaf blower, consider using one instead of trying to rake.  Leaf blowers are also available to rent from your local Home Depot.  Using one is a lot easier on your body than raking, and once they are blown into a pile, they can be cleaned up easier.  There are also leaf blowers that roll along the ground for huge jobs, making the task almost as easy as pushing a grocery cart.

An alternative to raking is using a lawn mower or lawn tractor to mulch the leaves and collect them.  This method is one of the best, because it does not involve picking the leaves up off the ground, saving your lower back.  If you don’t have access to this equipment, borrow it from your neighbor or consider renting it.

4. Ask For Help

If you have a big property with lots of leaves and raking and cleaning them up has caused you pain the past, it might be time to ask for help from a neighbor, family member or friend.  It might also be time to pay someone to do it.  The money spent on having help with tasks like these can be well worth it!

5. See a Chiropractor

If you are experiencing problems from raking leaves or it causes you pain each year, it might be time to consult with a Chiropractor.  They will be able to help manage the problem by providing safe and effective care for the injured area.  This could include spinal adjustments, spinal decompression, muscle work and exercise prescription.  They will also examine your spine to help figure out why the pain is there.  Usually there is some type of dysfunction that can be corrected, and when it is, pain free movement is possible again.