Ah, fall, the season of cozy sweaters, crisp air, and golden leaves crunching underfoot. But as beautiful as the changing trees are, all those leaves have to go somewhere… and for many, raking them up can lead to sore shoulders, stiff backs, and unwanted aches.

Whether you’re tackling the yard in one go or breaking it up over a few weekends, your body needs support, just like your garden and yard does. The good news? With a few ergonomic tips and proper warm-ups, you can protect your body and get the job done comfortably.

Why Raking Hurts (and How to Prevent It)

Raking is a repetitive, physically demanding activity. It involves:

• Twisting through the spine
  
• Reaching overhead or across the body
• Bending and pulling motions
• Carrying or lifting heavy bags
  

Often we aren’t used to doing these movements, and then we do a whole day of yard work! Without good mechanics, these movements can strain your back, neck, shoulders, and wrists. But with a little planning and mindful movement, you can rake smart, not just hard.

Ergonomic Tips for Pain-Free Leaf Raking

Here’s how to rake without paying for it later:

1. Warm Up Before You Start

Don’t go from couch to yard work! Prep your muscles with a 5–10 minute warm-up:

• Arm Circles: 10 each direction

• Torso Twists: 10–15 side to side

• Standing Hip Circles or Marching: Loosen up hips and lower back

2. Use the Right Rake

• Choose a lightweight rake with a padded handle.

• Use a rake that fits your height—too short and you’ll bend too much; too long and you’ll lose leverage.

• Rake with both sides of your body, alternate your leading foot and hand every few minutes to avoid overuse.

3. Mind Your Posture

• Keep your back straight, hinge from the hips, and avoid twisting.

• Bring the rake close to your body instead of reaching far.

4. Take Breaks (Seriously!)

Set a timer if you have to. Every 20–30 minutes, take a short break:

• Walk around

• Stretch your back and arms

• Hydrate!

5. Stretch When You’re Done

Help your muscles recover with some light post-rake stretching:

• Child’s Pose (for your spine and hips)

• Chest Opener (clasp hands behind your back)

• Wrist & Shoulder Circles

Still Feeling Sore?

Occasional muscle fatigue is normal, but if you notice lingering pain, tightness, or weakness, it could be a sign of something deeper. Don’t let seasonal chores set you back. A little prevention goes a long way.

Need help prepping for fall chores or recovering from one? We’re here to support your movement, mobility, and strength, no matter the season. Book your appointment today!