Fall in Minnesota is beautiful! The colorful leaves, cooler temperatures, and crisp autumn air make it a wonderful time to get outside. But once those leaves start covering the lawn, fall cleanup becomes part of the season.
Raking leaves might seem like a simple chore, but the repetitive bending, twisting, and lifting can leave your back, shoulders, and neck feeling sore. Fortunately, a few small changes can make yard work easier on your body.
Warm Up Before You Start
You wouldn't jump into a workout without warming up, and yard work shouldn't be any different. Spend five minutes walking around your yard, gently rotating your shoulders, and moving your back and hips.
Getting your muscles moving before you start can help prepare your body for the activity ahead.
Switch Sides While Raking
Most people naturally rake using their dominant side, but repeatedly pulling in the same direction can place uneven demands on your muscles.
Try switching your hand positions and alternating sides throughout the task. Keep the rake close to your body and move your feet instead of repeatedly twisting through your lower back.
Be Smart About Lifting
Wet leaves can be surprisingly heavy! Instead of stuffing one enormous bag, consider using smaller bags or filling them only partway.
When lifting, keep the load close to your body, bend through your hips and knees, and avoid twisting while carrying a heavy bag.
Take Breaks and Stay Hydrated
It's tempting to finish the entire yard in one afternoon, but your body may appreciate a few breaks.
Try working for 20–30 minutes before taking a short rest. Stretch gently, walk around, and drink some water. Even when the weather is cooler, staying hydrated is important.
Listen to Your Body
A little muscle soreness after physical activity isn't unusual, especially if you haven't been very active lately. However, sharp pain, persistent discomfort, or symptoms traveling into your arms or legs shouldn't be ignored.
At Domier Chiropractic, we can help evaluate musculoskeletal discomfort and discuss ways to keep you moving comfortably throughout the season.
Enjoy those beautiful fall colors—and remember to rake smart, not hard!
Brittany Domier
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