Leaf raking sends an estimated 7,700 Americans to the ER every year, per Lawnstarter. Federal data shows 1 in 5 of those visits are back injuries. Physical therapists say five changes keep you raking safely.
Warm Up Like It’s a Workout
“A brisk walk for about 10 minutes is a good general warm-up,” says Silvana Fix, a doctor of physical therapy. Raking is moderate-intensity exercise, so treat it like one.
Use the Scissors Stance
Place one foot forward and one back, switching every few minutes. Physical therapists and the American Chiropractic Association both recommend it: it keeps your spine aligned and stops one side of your body from doing all the work.
Keep Strokes Short
Fix advises keeping wrists neutral, the back straight, and the arms close to the body while taking small steps backward. Reaching and twisting is what strains backs and shoulders.
Bend Knees, Shrink Piles
Bend at the knees — never the waist — when lifting leaves, and keep piles small. The American Academy of Orthopaedic Surgeons adds: never overfill bags, especially with wet leaves.
Stop Means Stop
Cleveland Clinic pain specialist Dr. Trishul Kapoor says neck, back, and shoulder injuries are most common — and to rest at the first sign of pain. Chest pain or lightheadedness means calling 911, not finishing the yard.
Sources: Physical therapists, American Academy of Orthopaedic Surgeons, American Chiropractic Association, Cleveland Clinic
