the season for outdoor chores. Raking leaves, preparing for
winter and setting up Christmas decorations might sounds like
a back strain for some.
Consumer Product Safety Commission estimates roughly 38,000
Americans suffered injuries related to leaf-raking in 2012.
some tips from Kaliq Chang, a physician at Atlantic Spine
Center in New Jersey, to protect your back during outdoor
Stretch: Like other exercise, stretch your upper and lower
back, arms, neck, legs and shoulders before raking.
Stand tall: Dont hunch. Instead, keep legs shoulder-width
apart and bend knees slightly. Stand up straight to rest the
your knees: Bend your knees to pick up leaves, decorations or
other items, to avoid straining your back.
breaks: Break every 30 minutes or so, much like you would with
Avoid twisting: Avoid planting your feet on the ground while
raking and twisting in all directions with your back. Instead,
use your feet and hips.
Proper rake: Your rake should be properly sized for your
height and strength.
shoes: Wear shoes with skid-resistant soles to minimize the
risk of slipping or falling, especially if leaves are damp.
using a ladder to decorate, dont stand higher than the
third rung from the top, and always keep three points of
contact with the ladder.
Stretch again: After working outside, stretch one more time.