Don't Let Leaves Leave YOU With An Aching Back!

Online, November 17, 2010 (Newswire.com) - There's no denying it...Fall is one of most spectacular times of the year! The beautiful autumn sky, the clean, crisp air, and the glorious colors of the leaves make Fall a most welcomed season. But, once those magnificent leaves lose their vibrant hues and make their way to the ground, raking them becomes a dreaded, tedious chore that most of us would prefer to avoid.

"Believe it or not, raking leaves is an excellent form of exercise, says Dr. Jeff Winternheimer, founder of the Illinois Back Institute with 4 locations throughout Chicagoland (Wheaton, Countryside, Berwyn and Orland Park). "Raking involves all the major muscle groups including the back, the arms, the legs, the buttocks, and the stomach," he adds. "It requires a lot of core strength and balance...that's why so many people feel like they've just completed a major workout after an hour or two of raking. And, it also explains why so many also complain of an aching back when they are done."

According to the U.S. Consumer Product Safety Commission, in 2004 over 12,000 Americans were treated for injuries directly related to raking leaves! While there are no updated statistics, it's probable that the number has risen considerably over the past six years. To avoid back pain while raking leaves, the following tips from Dr. Jeff are sure to help.

1. Choose the Right Rake
Make sure that the rake is not too heavy and is the right size for your height. A rake that is too short will force you to hunch over, which is not good for the lower back. A perfect-sized rake is one that allows you to reach leaves that are a fair distance away from your feet, without having to bend or twist. I also suggest wearing garden gloves, which will help you keep a firm grip on the rake and maintain better posture.

2. Warm-Up Before Getting Started
Like any form of exercise, it's important to warm up before you begin raking. Consider jogging in place for a few minutes, doing some jumping jacks, or taking a brisk walk around the yard to get your heart rate up a bit. Doing so will also warm-up your body, and prevent cold muscles from becoming strained.

3. Keep Your Legs Slightly Bent
Like all exercise, proper form is important. When you rake, you should be sure to bend your legs slightly to keep your weight centered. By doing so, you are putting less strain on your back.

4. Use the Power of Your Arms and Legs to Pull the Rake
Do not pull the rake with your back muscles. Use the power of your arms and legs to gather the leaves and pull them toward you. When holding the rake, place one hand at the top of the handle and the other hand down on the pole, far enough so your elbow bends slightly. This allows you to stand up as straight as possible, letting your arms and legs do the brunt of the work.

5. Switch Your Grip Frequently
Raking leaves is a repetitive motion which can cause strain on the muscles. To help alleviate back pain, consider switching your grips. If your left hand is at the top of the rake and your right hand is more toward the center, switch every 10 minutes, so that your right hand is at the top and your left hand is on the center.

6. Don't Twist at the Waist
Avoid twisting while raking. Use your legs to shift your weight rather than twisting your back from side to side. Do not keep your feet planted in the ground. Move your legs and pivot your feet as you rake.

7. Use Short Strokes Instead of Long Ones
Short strokes not only reduce stretching and twisting (which can hurt the back), but they are also more effective in gathering your leaves!

8. Move Your Feet
Walk backwards or sideways while raking the leaves so you can cover more ground and avoid repetitive motions (which can cause back strain). Staying in one spot too long requires extra bending and reaching, which are harder on the back.

9. Take Breaks and Listen to Your Body
There's no rule that you have to rake the entire yard in one day. But, if you must, don't overdo it. Be sure to take frequent breaks (every 10-15 minutes or so), to straighten, stretch, and roll your shoulders. If you become fatigued, sore or achy, it's time to stop.

10. Kneel Down to Bag the Leaves and Lift Them Carefully
Kneeling down onto one knee or even sitting on the ground can be helpful to reduce stress on the lower back when bagging the leaves. Do not bend at the waist to gather the leaves. If you need to stand when bagging the leaves, be sure to bend your knees.

Once your leaves are bagged, you need to remember to avoid back injuries while lifting. Be sure to stand close to the bag, bend your knees, and squat down to lift. Most importantly, do not bend over at the waist! Remember, wet leaves are heavier than those that are dry, so don't bag the leaves after a rainfall.

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Dr. Jeff Winternheimer is a local chiropractor and founder of the Illinois Back Institute. After years of research to put an end to his own excruciating back pain (which stemmed from a frivolous college stunt in 1988), he has developed an innovative, non-surgical, natural treatment that rehydrates the discs and has proven 100% successful. Called Functional Disc Rehydration, Dr. Jeff has helped thousands of people avoid spinal surgery and live pain free by reversing the effects of Sciatica, Stenosis, herniated discs, bulging discs and degenerative disc disease.

If you have questions for Dr. Jeff regarding back health, or would like more information about his ground-breaking discovery, please visit www.illinoisbackpain.com, or call 866-693-0955 to schedule a consultation. Dr. Jeff is available for speaking engagements.