Preventing Low Back Pain While Raking Leaves

The seasons are changing, and it’s the time of year where you might be
spending your weekends raking the leaves in your yard. Unfortunately, this
activity can be hard on the low back, and it’s often when people injure
themselves or re-aggravate their old low back injuries.

Most of us have low backs—lumbar spines—that are too mobile. When we
participate in activities that involve rotating our trunks in relation to our legs like
raking leaves, golf-swinging, sweeping, and so on, there is always a potential for
injury.

Most of us also have low backs that are surrounded by inflexible muscle groups
and not protected by strong and well-trained muscles like the abdominals and
deep muscle layers of the back. Jarring, forceful movements will always go in the
path of least resistance; this is one of the most common reasons why activities
like raking leaves will commonly hurt our backs.

Muscle groups like the hamstring or quadriceps muscles of the thighs or the back
paraspinal muscles are often tight and stiff. And unless you are actively
strengthening your abdominals and deep muscle layers of the back, your core
strength is most likely poor. So, until you are able to begin a comprehensive
exercise program and focus on both these issues, here are some tips to follow if
you decide to go rake some leaves this weekend:

1. Warm-up: Try putting on your favorite music and dance for 3 minutes. Or jump
up and down or jog in place for a few minutes.
2. Stretch: Here are 3 stretches that target the trunk, legs and upper body:
-Counter-Top stretch: Place your hands on your kitchen counter and walk
backwards until your body makes a L-shape. You should be bending at your hips
and reaching out like Superman. Feel a stretch in your back and throughout your
trunk. Hold this for 10 long, deep breaths.
-Heel Up On a Chair stretch: While holding onto some support, straighten your
leg out and place your heel up on a chair, tighten that thigh, and pull those toes
towards your body. Feel the stretch in the back of your leg. There’s no need to
bend forward and it’s better if you don’t. Just stand up tall and keep both legs
active. Hold 10 breaths. Repeat other side.
-Bent Knee with Ankle in Hand stretch: Keep holding onto some support as you
grab one foot with one hand behind your rear end and hold it as you bend that
leg. You should feel this stretch in the front of the thigh of the bent leg as you
hold for 10 breaths. Repeat other side.

3. Core strengthening exercise: While standing, imagine pulling your belly button
in towards your spine and engage your abdominal muscles without letting your
pelvis tuck under. Try holding this for 5-10 seconds while breathing normally and
repeat this a few times until it makes sense. This exercise uses the innermost
layer of abdominal and back muscles and reminds your body where the center of
your core strength is.
4. Focus:
-As you’re raking leaves, focus on the rotating movements happening in your
hip joints. You can place your finger on the front of your hip joints (located at the
top of each thigh near the groin) and practice a few sways side to side,
simulating raking. Avoid letting the rotation happen at your waist—this will cause
unnecessary movement around your lumbar spine.
-Also, continue to focus on the core strength exercise above and pull your belly
button in towards your spine as you rake, activating those lumbar spine
stabilizers.
With the focus on your core and some attention to loosening up those stiff leg
and trunk muscles, you’ll go a long way to preventing injury to your back and
being able to enjoy your weekend despite the added task of raking leaves.


And if you are a sufferer of chronic low back pain, it’s always a good idea to get
some exercise advice and education from a physical therapist or personal trainer
who is experienced in teaching core stabilization exercises.


Your back and backyards will thank you!


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Julnar Rizk, MPT, CPCC is a wellness consultant, licensed physical therapist and
certified life coach. She maintains a private practice in San Francisco. For more
information, visit her website: www.julnarrizk.com.