How to Rake Leaves Without Hurting Your Back

Prevent Lower Back Pain from Raking This Fall!

If you're getting ready for the lawn and garden care that comes with the Fall season of the year, chances are you are going to be getting out your rake and/or trusty leaf blower, and raking, blowing and bagging leaves to keep your yard clean and healthy. Raking can be tough on your lower back though if you're not careful.

Raking and sweeping both use similar motions, by causing the body to twist at the lower lumbar, while the legs stay planted in the same place. Raking and bagging also causes the body to bend and stoop repeatedly, causing muscle strain. This leaf raking season, you can follow these tips for how to rake leaves without hurting your back, and have a beautiful yard without the pain!

Leaf Raking Tip #1

Before going out into the yard and the crisp Autumn air to rake those leaves, be sure to warm up the body first. Jogging in place for a few minutes or jumping jacks can help get your heart rate up a bit, warm up your body and help prevent cold muscles from being strained.

Leaf Raking Tip #2

Do some stretching exercises before raking leaves, particularly bending and extending the back muscles, as well as deep knee bends without turning at the waist. Stretching the muscles that support the back after warming up can help prepare them for the yard work, and prevent back pain after raking the leaves.

Leaf Raking Tip #3

Once you start raking the leaves, pay attention not to let your body twist at the waist while the legs stay planted. Doing so can put strain on the back and cause back pain during or after raking leaves. Instead, try moving at the hip or pivoting your foot to rake instead of keeping your feet planted on the ground while raking.

Leaf Raking Tip #4

While raking leaves, in order to prevent back pain, try to stand with your knees slightly bent, instead of locking them or standing completely straight or stiff legged. Bending the knees slightly takes some pressure of the lower back and allows you to move more freely without back pain.

Leaf Raking Tip #5

To prevent back pain while raking leaves, try not to bend to rake or pick up and bag the leaves. Squat and use your knees to lower yourself to pick up the leaves instead of bending over at the waist.