My top tips for how to do your yard work without suffering or flaring up back pain.
Yard work, gardening and back pain; so often those words go together. However, if you approach a day of yard work or gardening as you do a day of exercise you can help prevent back pain. Here are a few hints to make yard work and gardening pain free.
- Stretch! Include your back, legs and arms. Simple range of motion movements and a few toe touches help to loosen up your muscles
- Hydrate! Bring your water with you to the garden. Staying hydrated can help prevent injuries.
- Lift properly! Getting out the bicycle, carrying your golf bag or lifting heavy bags of soil creates stress to your back. Often overlooked is over-stuffing waste bags with leaves and other garden waste, remember you will have to lift and carry them!
- No Stooping! If you are weeding, planting and other activities where you might find yourself stooping, be sure to use your knees or kneel on a pad. If you can, try to sit while potting new plants or cutting low shrubs. The most common way to injure your lower back is by locking your knees, bending and lifting.
- Pace yourself! It feels great to be outside, but take it easy. If you have not been out for a while ease yourself back into the activity. The easiest way to hurt yourself is by doing too much too soon. Take breaks, rest and drink some water.
- Push/Pull Just as you do not want to lift anything too heavy, be prepared when you are pushing or pulling. Know how heavy the item is, and if it is too much for you ask for help or break jobs into smaller tasks.
- Leaves, leaves, everywhere! Don’t underestimate that a simple raking the yard is actually very difficult on your back. The constant leaning forward, bending to move leaves can be torture. Take your time, don’t bend too far forward when pulling the leaves together. If you are loading a bag, lower yourself down to the ground to move the leaves instead of bending over (see tip number 3) and use a rake that is your size.
- See your chiropractor regularly! A healthy back is a happy back and less likely to be injured.
