The leaves are starting to change, and fall is officially here! Here are a few easy ways to protect your back when you are raking leaves and doing fall yard clean up.
- Warm up for at least 10 minutes before doing any heavy yard work.
- Cover any exposed area of your skin to prevent sunburn even in the fall!
- Use a rake that is comfortable for your height and strength - not too big or small.
- Wear gloves or use a rake with padded handles to prevent blisters.
- Wear long-sleeved shirts and pants to protect skin from scratches caused by low-hanging tree branches and other plants.
- Wear shoes or boots with slip-resistant soles.
- Keep a roll of trash bags close by while cleaning the yard to easily place fallen leaves and other debris into the bags so you will not trip over something that might be hidden by the leaves.
- Never throw leaves over your shoulder or to the side, which puts undue stress on your back.
- When picking up leaves, bend at the knees - not the waist.
- Make sure to switch which arm is dominating to work the muscles on both sides of your body equally when raking leaves. Switch sides often to prevent overworking certain group of muscles.
- Wear safety glasses to keep eyes protected from flying dirt and debris.
- Be sure to have a family member hold the ladder in place when climbing a ladder and do not stand above the level indicated by the manufacturer.
- Wear gloves and a face mask when handling chemicals such as fertilizers and keep these items away from children and pets.
If you overdo it and experience back, shoulder or other joint pain, use ice for the first 24 -48 hours. Ice will decrease any inflammation and act as a natural pain reliever.. Ice therapy has an effect when the ice is removed. Ice stops the blood flow, decreases swelling, and when removed it releases fluids and toxins, stimulates lymphatic and toxin draining and more blood flow. Apply ice for 15-20 min, wait 20 minutes and repeat. You may reduce this to 15-20 min applications with 1-2 hour breaks as the day progresses.
You can start using heat 48-72 hours after an injury. You'll know it's okay to continue if you don't feel worse afterwards. Heat draws more blood to the area and relaxes muscles. Don't leave heat on more than 20 minutes or you can cause more inflammation and pain.... and NEVER sleep with a heating pad as they can not only cause inflammation, but they can burn your skin if left on too long! Use heat 2-3x daily.
Cold and heat can be very powerful when used together at the 48-72 hour point. The protocol - takes about 45 minutes: Start with HEAT for 10 minutes; followed by 5 minute break. Then COLD for 10 minutes, followed by 5-minute break, then HEAT again for 10 minutes. Repeat 2-3x per day.
Balanced Body Chiropractic
Balanced Body Chiropractic is the Oswego, Illinois-based chiropractic and acupuncture practice of Dr. Kristen Accardo. She has been a practicing Doctor of Chiropractic since 1997. In addition, she has taken over 100 hours of training in acupuncture from the International Academy of Medical Acupuncture as well as training and certification in Health and Wellness Coaching from the American College of Sports Medicine. To learn more about Balanced Body Chiropractic, or to make an appointment, call 630-554-9323 or visit http://www.balancedbodyoswego.com/
