Cutting the grass. Spreading the mulch. Weeding the front sidewalk. These are just a few tasks that consume many of our summer days.
“Just like any type of physical activity, yardwork comes with its risks and rewards,” says Jenna Till, a physical therapist at Mayfield Brain & Spine’s Crestview Hills office. “Stretching and good body mechanics will go a long way to avoid lower back pain.”
Here are five tips to protect your spine while doing yardwork.
“No pain, no gain” only works in the movies. Make sure you stretch before you start your yardwork. Move slowly. If you feel a twinge or extra pressure, take a moment to evaluate it before continuing. If you feel pain, something is wrong.
Take frequent breaks. Try working for 15 minutes, then grab a drink of water and sit for a few minutes. You can increase the time you are working, or you can increase the frequency of your breaks.
Reduce bending and twisting. When you are carrying tools, mulch or anything heavy, try using a wagon or wheelbarrow – reducing your need to bend over or twist from one side to the other.
When lifting something, engage your core. Start in a neutral position, so your spine isn’t rounded forward or arched backward. Bend your knees and draw your belly button toward the back of your spine.
Watch out for “red flags.” If you feel actual pain, it could be an issue with your spine. Call your doctor if you see these signals: a loss of sensation in your arms, legs, hands or feet; a sudden change in bowel or bladder control; or pain that is constant or difficult to control.
“Yardwork doesn’t have to lead to a spine problem,” says Brittany Riley, a nurse practitioner at Mayfield. “If you notice any of these red flags, you should consult with a doctor. With the proper precautions, you’ll have a beautiful lawn and a healthy spine!”