Good form can take pain out of raking leaves

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If the job of raking the leaves falls to you, experts advise approaching it like a sport: warm up, cool down and watch your form.

Good body mechanics and an ergonomically friendly rake are key in preventing sore muscles and joints, according to the Canadian Physiotherapy Association, which—in a sure sign summer is over—is offering some injury prevention tips for rakers.

In the fall, there’s typically an increase in patients with problems such as shoulder or back strain, said Tom Carter, a physical therapist at the Canadian Back Institute in Toronto and spokesman for the CPA.

According to the association, it’s best to use a rake with a bent or side handle, as it helps keep the wrist in a neutral position and allows for a looser grip. Grasping the rake with one hand at the top of the handle and the other hand far enough down that the elbow is only slightly bent should allow the user to stand up straighter and lessen the strain on the back.

But before wielding that rake, a warm-up is in order. A light activity like walking can get the heart rate up and muscles warm, and some simple stretches for the thighs, trunk and shoulders can get the body into raking mode—as long as the stretching is gentle, not painful.

“You don’t need to hurt yourself to stretch,” Carter pointed out. Some general rules, he said, are to avoid “bouncing” or holding your breath while in a stretch.

When it comes to the business of raking and bagging leaves, the legs should do a lot of the work, according to the CPA. That means moving the feet enough so you’re not overreaching the arms and straining the back. When bagging the leaves, kneeling down on one knee can take pressure off the lower back; and when heaving a leaf-laden bag, squat down, keep the back upright, and let the legs do the lifting.

Once the task is completed, cool down by repeating some of the warm-up stretches.

Carter added that it’s important to drink water and take periodic breaks—whether that means resting or doing another activity that doesn’t require a forward bend.

People with chronic problems such as persistent back pain need not completely avoid the task of raking, according to Carter. Instead, they may want to do some of the work, and let the kid next door take care of the rest.

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