How to Prevent Injury from Raking Leaves

Raking Leaves

How to Prevent Injury from Raking Leaves

Fall is Here!

Which means the leaves
are falling! It is important
to be mindful when raking
leaves to prevent injuries
or muscle strain from

Raking Leaves
Raking Leaves

Raking Leaves

Important to Consider when Raking Leaves:

Warm Up: Although it may not be a high-intensity workout at the gym, raking is a physically demanding activity. In order to prevent muscle strain and tearing, it is important to stretch and warm up before raking leaves. Here are some helpful warm up tips!

  • Go for a quick walk before raking. This will warm up your muscles and engage your heart rate as well.
  • Stretch! It is important to stretch your muscles before any activity. Raking has the most impact on your back and sides, your arms and shoulders, and your legs. So, we suggest to focus on these areas when stretching.

Posture: It is critical to maintain proper posture when raking leaves. Improper stance and posture can be damaging to your body, especially your back.Raking Leaves

  • Your stance should be grounded with your feet wide apart.
  • Hold the rake slightly toward the end of the handle with one hand. Position the other hand three- quarters of the way down the handle.
  • Do not twist your spine while in this position. Instead, move your whole body. Keep your back naturally aligned and stand comfortably.
  • Bend your knees and use your leg and arm muscles to smoothly and slowly lift the load. Do not lift with your back.

Other Tips:

Raking Leaves

  • Stay hydrated! This is crucial with any form of exercise. Drink lots of water when you are raking to avoid dehydration and muscle cramping.
  • Wear layers! Although the weather has been cooler, you are likely to warm up quickly from the physical activity when raking leaves. Wearing layers will help to avoid overheating.
  • If you are bagging your leaves, do not overfill the bags! If they become too heavy to carry, drag the bags instead or use a wheelbarrow.
Raking Leaves

Could Your Cellphone Habits Be Causing Your Neck Pain?

You walk down the halls at school, the mall and the street. Everywhere we look are people are looking down, engaged with the phones in their hands. The constant downward gaze places stress on the neck. With repetitiveness, this posture can cause strain to deep muscles of the neck and change the natural curve of your cervical spine. More and more chiropractors are adjusting patients experiencing neck pain, headaches, and other related symptoms.

Physical Effects

Why does looking down constantly at your phone effect your neck? For each degree of flexion created in your cervical spine, the weight of strain on the tissues of your neck increases as well. This would be like having a 60 lbs dumbbell hanging around your neck for most of the day! No wonder your neck hurts!

Tech Neck

Preventative Measures

Perform exercises to help with posture such as chin tucks:

Chin Tucks1. Push your head backward as far as it will go, but maintain your face in a forward direction. You will feel a stretch in the back of your neck and a sense of "crowding" your throat in front.

2. Hold the position for 1-2 seconds and then release, allowing your head to return to neutral.

3. Repeat that movement 8-10 times and perform 3-4 such sessions each day
Be aware of your posture. Recognize when your head is moving forward. Bring your phone to your face instead of your face to your phone.


April Newsletter!! Spring Cleaning

It’s the time of year where we all feel compelled to crank open our windows and clean every inch of our homes, garages, and gardens. Out with the old and in with the fresh air! What most people don’t realize though is that these chores can be extremely hard on the muscles and bones which can lead to aches, pains, and injury. In fact, many home-related injuries that occur are a result of household cleaning… Many chores involve stretching, lifting, pushing, pulling, climbing, twisting and turning, and most people tend to overdo it. So here are some tips to take the pain out of cleaning:

  • Set Realistic Goals: Tackle a project over several days so you give your body a rest in between.
  • Check your equipment: Make any necessary repairs in order to avoid potential injuries.
  • Enlist Help! Ask family members or friends to pitch in.
  • Lifting and carrying: When lifting, bend your knees and lift through your legs instead of your back. Also, keep items close to your body rather than having your arms outstretched.
  • Vacuuming: Twisting and turning when vacuuming puts increased compression on the spine and neck. To avoid problems, keep the machine or hose close to the front center part of your body and at waist height. Place both hands on the handle and push the vacuum in front of you while walking in a long line, then pull back using the same motion. Never push and pull in short strokes!

Spring Cleaning

  • Windows: Keep your feet on the ground or on a step stool (never climb on furniture or windowsills!) Be level with the area you are cleaning to avoid stretching. Also, keep your back straight and avoid tilting your head up or back, especially for a long period of time.
  • Mopping: Mop your floors whenever possible, rather than getting on your knees to scrub. Start with small areas, pushing forward and then backward without leaning forward. If scrubbing is needed, place a pad or towels under your knees and avoid reaching too far in any direction.
  • Bathtubs and showers: Kneeling, bending and stretching are not recommended. Instead, stand outside the tub with your back straight and use a mop to clean tile walls and the tub.
  • Painting: Keep paintbrushes and rollers in front of you and waist-high so that your spine is straight. Looking up at high walls or ceilings for extended periods of time can put extra pressure on nerves and cause pinching and numbness. Paint in short intervals and take frequent breaks.

Watch our Latest Video on Local TV Station

January is a time when people are getting back into their gym routines and it is very important that they return safely in order to avoid injury. Our doctors were interviewed by Tim Bolen of CHCH on how to safely return to working out and stay healthy through movement. If you would like to learn how to avoid back pain, knee pain and shoulder pain as you return to the gym, then you have to check out this video!


How to get back into a fitness routine… safely!


Before you start: Consult your MD/ Chiropractor – Heart issues? Injuries? These are things you need to be aware before you start a new exercise routine. These health care providers can educate you on how to safely get back into activity.

Make a plan! Set a schedule and stick to it! Lay out your clothes the night before and prepare your gym bag. Don’t forget to get the right footwear! Consulting your Chiropractor about Custom sports orthotics for your shoes can be a proactive step in taking care of your body.

Start small. Don’t rush it! Too much too quickly can cause injury… Start with moderate cardio 3x a week and resistance training 2x a week with 2 rest days in between for muscles to recover. Remember that rest is part of any workout plan—beginner, intermediate, or advanced! Incorporating chiropractic or massage may also help in muscle repair and pain you may be experiencing. Know your limits and when to stop… Pain, dizziness, and/ or cramps are all signs that your body needs a break.

Important! – Don’t forget to stretch, warm-up and cool-down!

Fitness Tips

Get a workout buddy! Finding someone with similar fitness goals as you is a great form of motivation!

Fuel your body with the right snacks and water! Water is so important for your muscles, especially if you want them to burn fat, repair, and grow. Don’t starve them!

Most importantly…be kind to yourself. Remember how good your physical activity makes you feel, whether it be a work out at the gym or a sport. Don’t focus on how to fit you used to be and set a realistic time frame for yourself, you’ll get there!


Now Our Clinic Offers a Cervical Roll Pillow, Water Pillow and the New Envy Pillow!

A lot of people think that waking up with neck stiffness is a normal thing… it’s not! If you wake up with neck discomfort, you might not be using the right pillow. Do this simple test when you wake up: tilt your head forward, do you feel pain? If you do, your pillow may be to blame. Our busy days put stress on our joints and muscles so sleeping should be a time for repair and healing, that is IF you’re using a proper pillow, otherwise, you’re just causing more trauma! An easy way to test if your pillow is right for you is by laying on your side and checking that your neck and body are aligned with your head, if not, your pillow may be too high or too low.


Finding the perfect pillow is like finding the perfect mattress, it takes a bit of trial and error… and that is why Edgar Family Chiropractic in Burlington has some options for you. The clinic offers a cervical roll pillow, a water pillow, and the (NEW!) Envy Pillow!

The Canadian- made Envy Pillow was created by Registered Nurse, Kathy Young Keefe. The magic in this pillow is that it provides two levels of support that cradle the head and neck! The elevated pattern in the center distributes your weight and the pressure on your joints to align your spine which may help reduce neck, shoulder, and back pain. The memory foam material is dye free, dust mite resistant, latex free, antimicrobial, and hypoallergenic. The Envy pillow and our other pillows help with headaches, jaw pain, temporal mandibular joint (TMJ) pain, pins and needles, numbness, CPAP machine discomfort, fibromyalgia and even snoring! If you are worried about committing to a pillow before you like it, Edgar Family Chiropractic will lend you any one of our pillows to try out at home; and if you don’t like it, then you may try another!


Did You Hear That We Are Now A Baby Box Co. Distributor!

About the Baby Box Co.

The Baby Box Co. distributes boxes inspired by maternity packages that the Finnish government has been sending to all expectant mothers for over 75 years. This adorable box comes with a mattress (so the box acts as a bassinet) and it also includes a “Swag bag” which includes some baby supplies (diapers, wipes, onesie, etc.) to get you started! Not only are these boxes adorable, but they are also a great way to promote safe sleeping practices during your baby’s first few months! And the best part is that they are now totally FREE and available to all Ontario mommies!

Baby Box

How to Get Yours

In order to be eligible for a baby box, all you need to do is complete a 10-minute online educational program through Baby Box University that was developed to help new parents learn all about pregnancy and parenting. There are modules to help inform expectant mothers on everything from safe sleeping practices to raising awareness about endemic problems in the community, such as Sudden Infant Death Syndrome (SIDS). Upon completion you will be rewarded a Certificate which is all you will need to pick up your box! Have it printed (or show us on your phone) and bring it into our clinic to collect the box. Just be sure to call (289-337-1202) or email ( us first to arrange a pick-up time!

baby box

To get your Baby Box, you must register here:


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