It’s that time of year again… endless leaves falling from the sky. The actions of raking, bagging and other fall clean up can set you up for weekend warrior disaster when it comes to your spinal health.  Here are seven tips from your favorite chiropractic team to keep you going this fall.

1. Don’t be one-sided!  The majority of us have a dominate hand.  But don’t let that side of your body do all of the work, switch it up!  Rake for a while twisting/pulling right, then switch and rake for an equal amount of time from the left.  Hours of twisting the SAME direction will cause spinal imbalance and subluxations.
2. Remember good lifting technique. Let your arms and legs do the lifting, not your back.
3. Take your time. Don’t rush through your work.  Researchers have found that people whose job requires lifting were 35% less likely to become injured if they didn’t feel rushed. (J Adv Nursing 2011;Epub)
4. When carrying heavy or awkward objects, hold them close to your torso, between your waist and shoulders, for minimal strain on your back.
5. Take rest breaks. Researchers have noted that fatigued muscles can increase the risk of injury.  (Spine 2003;28:1810-20)
6. Wear proper, supportive foot wear. Flip flops, sandals and shoes without arch support can cause strain at your ankles, hips and spine.  Old shoes with uneven wear patterns on the sole (especially the heel) can also wreak havoc on your spine.
7. Stay on schedule with your chiropractic adjustments. A well-aligned and symmetrical spine is stronger and less likely to get injured!