Back & Neck Exercises
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Yoga For Back Pain
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Lower Body Regimen
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Upper Body Regimen
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Stretching Exercises
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Exercise Tips
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Fall Activities|
Winter Activities
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Snow Shovelling
Fall Activities
The leaves are falling, the ducks are flying south, and a hint of frost is in the air. Fall is here with all its beautiful colours. Every year, preparing for winter is an autumn ritual—you put away all the lawn tools, move anything the snow plough might hit, and clean up your yard. During this time, you’ll have many tasks. Be sure to tackle these projects carefully to keep your back healthy and strong. You want to spend the winter enjoying your favourite activities rather than nursing a back injury.
Raking is one of the most common yard activities. Here are a few tips that will help you maintain a healthy back while completing this chore:
- Warm up. As with any physical activity, you should warm up your muscles before you start working them.
- Watch your posture. It is important to stand and move correctly. Stand with your feet spread apart and hold the rake with one hand about three-quarters of the way down the handle and the other hand closer to the top. Be careful not to twist your spine as you rake. Try to stand comfortably and turn your whole body as you pull the rake across the ground.
- Raking leaves may not seem like strenuous work, but twisting, reaching, bending, lifting, and carrying bags of leaves all require a fair amount of conditioning to do safely. If you’ve been inactive over the summer months, take regular breaks.
- Switch sides. People often rake on one side of the body only, which can lead to repetitive stress injuries. Instead, try raking left-handed for ten minutes; then switch to raking right-handed for ten minutes. This will help reduce the strain on your lower back as well as your arms and shoulders.
- Pace yourself. Rake your leaves every week instead of waiting for them all to fall. Not only will it make the task easier and more manageable, your grass will thank you. Lawn grass still needs sunlight in the fall.
- Don’t rake leaves when they are wet, as you are more likely to slip on wet leaves and fall, which could injure your back. Sturdy shoes with traction will also help prevent slipping. Wet leaves are also heavier than dry leaves, so it’s easier to rake them when they’re dry.
- Avoid bending at the waist when lifting bags of leaves. Instead, plant your feet shoulder-width apart, bend your knees, and lift with your leg muscles. Don’t overload the bags of leaves, especially the wet ones.
- Instead of raking the debris into one large pile, create several smaller piles. This way, you avoid dragging all the leaves to one spot. When you’re ready to bag the leaves, just bring your garbage bag to each smaller pile.
- When you’re finished raking, stretch your body to help relax those tense muscles. A massage or warm bath can also work wonders.
Yard work can improve your stamina, flexibility, and strength. It can also help you lose weight. Raking, bagging, and carrying leaves burn about 330 calories per hour. These tasks can also keep your heart and lungs healthy. If you haven’t been keeping up with the yard work, and your body’s not used to it, visit your doctor before grabbing that rake.
