By JOEY KOERNER
Koerner Chiropractic
April showers bring May flowers — and a real pain in the back! Don’t worry, I am not complaining about the rain in any way. In fact, I could not be more thankful for all the moisture that we have received this year.
With the moisture, though, comes a lot more work in our yards. This increased workload can be a daunting task and can put a lot more physical strain on our backs.
Mowing, picking weeds, raking, trimming, digging, gardening, etc. are tasks that have to be performed more frequently. These activities can cause a lot of strain on our backs and can lead to various types of injuries or pain. The majority of us have to perform these tasks ourselves and there are some things we can do in order to minimize our potential for injury.
Posture: Maintain proper posture when performing tasks in the yard.
When lifting: be sure to bend at your knees, keep your back straight, and use your legs to lift. Keep the item you’re lifting close to your body. Avoid twisting or turning at the waist while you are lifting. Do not try to move or lift items that are too heavy; have someone help you lift or move these heavier items.
When mowing: remember to keep a tight core and a straight back while mowing. Avoid bending over and using your back to push the mower. Use the strength of your legs to push the mower along. Be sure to use proper lifting technique as explained above when dumping your grass clippings.
Warm up: Warm up your muscles to avoid injury.
Muscles are more prone to injury when they have not been warmed up properly. Taking a few minutes to allow your muscles to warm up prior to any yard work can help you avoid injury. You don’t have to go through an intense calisthenics workout to warm up. Simply performing a few specific stretches or even just walking for a few minutes can warm your muscles up properly.
Drink water: Staying hydrated is vital to our bodies.
Our bodies are mostly made up of water. Just as water is vital for us to survive, it is also vital for our muscles to perform at an optimal level and to avoid injury or cramping. During the summer months, when the weather is exceptionally hot, it is even more important that we drink plenty of water.
This will not only help protect us from injury, but also help avoid dehydration which can potentially be life threatening. Be sure to drink plenty of water before, during, and after you are working in the heat. Try to do some of the more physically taxing activities early in the morning or later in the evening when the temperature is a bit cooler.
Avoid continuous/repetitive activities:
Avoiding continuous or repetitive activities can also help you avoid injury. Bending over to pick weeds for extended periods of time will cause a lot of strain on the muscles in your back. Rather than performing this continuous bending, try to kneel down and keep your back straight to pick weeds.
If you absolutely have to bend over; take frequent breaks, stand upright, stretch, and walk around before bending back over. When using yard tools and equipment; be sure to switch hands/sides throughout the activity. Our bodies are not designed for repetitive strain and although most of us have our favorite side that we use (typically our dominate side), it is a good idea to switch hands/arms periodically.
If you are unable to do this, then simply take periodic breaks and be sure to stretch the fatigued muscle during these breaks. Switch between yard work activities. If you need to mow, trim, rake, and pick weeds; try to break up or switch back and forth between the activities. This will help you avoid continuous or repetitive strain on specific muscles and in the end, help you avoid injury.
The majority of us will develop back pain at some point in our lives. Following some basic precautions to help avoid stress on our backs can be helpful in avoiding pain; however, injuries can still happen. When an injury happens or pain develops, conservative treatments should be the place you look first. Chiropractic care and physical therapy are two of the best conservative treatments for back pain. Koerner Chiropractic & Physical Therapy offers you both services. We offer many different ways to help get you better and we make healing fun. We can figure out the source of your pain, help you heal, and show you how to keep the pain from returning.
If you develop pain or have an injury from working in the yard, call Koerner Chiropractic & Physical Therapy and get started on the right path to getting better! We have same-day appointments and very little waiting time.
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