Don't let yard work leave you with pain

By Lynda Shrager
Albany (N.Y.) Times Union

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As I was walking the dog this weekend, I watched as the last of the leaves came down to blanket the lawns. Raking leaves can be a great workout, but if not done correctly, it can leave you with an aching back, shoulders and wrists.

Raking is considered a moderate aerobic physical activity requiring twisting, bending, reaching and lifting. Muscles in your arms, shoulders, chest, legs and back are used; thus good body mechanics will minimize the risk of injury.

Dress in layers before going outside. This way, you can remove them as you get warmer with exercise and prevent overheating. Also, be sure to wear sturdy shoes with skid resistant soles to prevent slipping.

Arm yourself with the right equipment including, an ergonomically designed rake to help prevent injuries, and wear gloves to protect your hands from blisters.

You should warm up with a brisk walk and some stretching exercises. Look at this not as an unpleasant chore but as a fall exercise that builds strength in the upper body, core muscles, back and stomach.

The Cooper Bone and Joint Institute recommends that you "position your legs in a scissor stance (right foot forward, left foot back), then reverse. Keep reversing your leg position at regular intervals throughout the process to avoid excessive strain on one part of our body."

Hold the rake handle close to your body and vary the direction in which you pull the rake, from left to right and then right to left, again so one side of your body is not doing all the work.

James Weinstein, chairman of the department of orthopedics at Dartmouth Medical School, cautions that "when raking, we must be careful not to twist our spine. Instead move your whole body and position yourself so that the task is in front of you."

Now that you have huge piles all over your lawn, it's time to bag that colorful collection. This activity is also fraught with potential danger because it involves a lot of bending and lifting.

If you're filling bags, don't make them too heavy. Lift by bending your knees and using your leg muscles.

If you're dragging a tarp full of leaves to the curb, try not to twist your body when pulling it. If possible, have another person grab the opposite corner of the tarp to help move it.

When finished for the day, cool down with some more stretching activities. Raking leaves is a great exercise and provides an opportunity to be outside enjoying a brisk fall day. Organize ahead to avoid injury:

Pace yourself by resting every 10-20 minutes.

Drink plenty of water to stay hydrated.

Consider using a wheelbarrow to get the leaves to the curb.

Rake for a while and switch to another task to avoid stressing the same muscles for an extended period. Think about bagging the next day.

If leaves are wet, they are heavier to deal with. Wet leaves also make for a slippery surface to work on. Beware of falling.

Speaking of falling, remember that the leaves may be covering potential hazards such as holes in the ground, rocks, branches or objects left out on the lawn.

When you are finished, relax in a warm bath.

Lynda G. Shrager is an occupational therapist, author and professional health organizing consultant from Slingerlands, N.Y.