Column of Knowledge | By Scott D. Schafer, PT, MSPT

Fall Back Tips

One of the most dreaded but commonly performed tasks at this time of year is the inevitable yard clean up and leaf raking. In addition to reminding us that winter is just a few months away, raking leaves and yard clean-up equal a significant amount of work and, most likely, some sore muscles afterwards. A few simple tips may make the last few days of summer and the beginning of fall a little less taxing on your body.

Raking leaves can be very easy and actually pretty good exercise. As with most moderate to heavy activities, it is important to utilize the power of your arm and leg muscles to use the rake and to minimize motion through your back. When raking, always hold the rake with one hand near the end of the handle and the other far enough down the handle to allow your elbow to be bent slightly. Emphasize hand placement that allows your body to remain upright. When actually raking, reach only so far as you can to allow the arms and legs to do the raking without bending your back. Switching hand placement on the rake every five to ten minutes may also minimize arm fatigue and awkward positioning of your back. Though Mother Nature sometimes does not cooperate, try not to rake wet leaves, as they considerably add to the weight that your arms and legs have to move and to the weight of the bags that have to be lifted. When raking and working in the yard, it is also important to wear shoes with an adequate amount of tread to avoid slipping on damp leaves or lawns.

When picking up the leaf piles or performing yard clean up, minimize stress to your back by kneeling on one knee or sitting on the ground. A kneeling pad or cushion on the ground can be used to minimize stress to your knee. Avoid squatting or forward bending at the waist as these positions both place the low back at risk for substantial injury. Try not to overload leaf bags, especially if some of the leaves are wet or damp. When moving or lifting the bags, remember to keep the bag close to your body and to lift using primarily your legs, while keeping your back as straight as possible. Minimize the distance that yard and leaf bags have to carried and, if possible, use a wheelbarrow or cart to move them to the curb or compost pile.

It is important to rest occasionally and to hydrate properly while doing your yard work. While resting, place your hands on your low back and bend backwards within your “pain-free” tolerance for ten to 15 seconds to take some of the pressure off your low back and to allow the low back muscles to briefly rest in a shortened position. Consult with your physician or health professional prior to beginning your leaf/yard clean up or any other physically-demanding activity or exercise if you have any questions or concerns relating to your health or fitness level.

Mr. Schafer received his Master of Science degree in Physical Therapy from the University of Miami (Florida) School of Medicine. Mr. Schafer is a Licensed Physical Therapist and has practiced in the area of outpatient orthopedic and sports physical therapy since 1997. Mr. Schafer may be reached at 412-257-0314. His clinic’s website is www.schaferpt.com. Schafer Physical Therapy, PC is located in the Bridgeville/South Fayette Township area at 3249 Washington Pike, Suite 1102, in the Portman Commons Plaza.