Raking Leaves Without Back Pain: Safety Tips from a Physical Therapist

Fall is a beautiful season—but with the changing leaves comes the annual chore of raking. While it may seem like a simple task, raking leaves is repetitive, physically demanding, and one of the most common fall activities that leads to back pain. The good news is that with the right approach, you can keep your yard tidy while protecting your spine and muscles.

Why Raking Can Hurt Your Back

Raking involves repeated bending, twisting, and pulling—movements that place extra strain on the lower back. Add in cold autumn air, which makes muscles stiffer, and it’s easy to see why many people end up sore (or even injured) after a day of yardwork.

1. Warm Up Before You Rake

Just like before exercise, it’s important to warm up your body.

• Try 5–10 minutes of brisk walking, arm circles, and gentle torso twists.

• Dynamic stretches for the hamstrings, shoulders, and back can loosen up tight muscles.

• Warm muscles are less likely to strain during repetitive motion.

2. Use the Right Equipment

• Choose a lightweight rake that’s long enough to fit your height—this prevents hunching over.

• Wear supportive shoes with good traction to reduce the risk of slips on damp leaves.

• Work with gloves to protect your hands and improve grip, reducing strain on your forearms.

3. Watch Your Body Mechanics

Good posture makes all the difference.

• Bend with your knees, not your waist when picking up piles of leaves.

• Keep your back straight and engage your core muscles for stability.

• Avoid twisting by moving your feet instead of rotating your spine while raking.

4. Switch Sides Often

Many people rake using only their dominant side, leading to muscle imbalance and fatigue.

• Switch hands and sides every 5–10 minutes.

• Work in smaller sections rather than trying to tackle the whole yard at once.

• Take frequent breaks to stretch your shoulders, back, and legs.

5. Lift Smart

Bagging leaves or moving piles requires lifting. To prevent injury:

• Hold bags close to your body when lifting.

• Bend at the knees, keep your back tall, and use your legs to push upward.

• Avoid overfilling bags—they’re lighter and safer to carry when only half full.

6. Stretch and Cool Down Afterward

Finish your raking session with a few gentle stretches:

• Knee-to-chest stretch to release lower back tension.

• Seated hamstring stretch to lengthen tight leg muscles.

• Child’s pose or cat-cow for spine mobility.

Raking leaves is excellent exercise, but it can take a toll on your back if done without care. By warming up, using the right equipment, practicing safe body mechanics, and pacing yourself, you can prevent injuries and enjoy the beauty of fall. This season, let your leaf cleanup be safe, effective, and pain-free.