By Logan Pangallo, physical therapist assistant —
For many of us, working in the yard can be therapeutic, peaceful and invigorating to body and soul. But after a winter spent mostly indoors, activities like gardening, weeding and mowing the lawn can take a toll on your neck and lower back. As spring arrives and you feel the need to get outside, don’t cross these activities off your list. With good body mechanics and proper posture, you can work in the yard while preventing the back pain that can lead to long-term issues. Here are some helpful tips to help reduce stress on your spine – while making your yard the best-looking one in the neighborhood!
- Work in short intervals. Try to plan your to-do list 20-30 minutes at a time. Avoid prolonged periods of repetitive motion – and take regular breaks.
- Complete gentle stretching before and after yard work. Refer to your exercise program assigned by your physical therapist for spine-safe stretches to reduce risk of injury. A brisk walk may also help to warm up muscles prior to completing these tasks.
- Maintain your posture. Avoid excessive rotation, especially bending from the waist and rotating, which can pose an increased risk of injury. Squat from the knees and keep your spine in a neutral position. Engage your core and move closer to objects you are lifting.
- Bring your workspace to you. Complete your potting and planting at a workbench or table, as getting up and down from the ground may be difficult. When needed, kneel, squat or work from your hands and knees.
Pushing a lawn mower
- Engage your core by tightening your stomach and pulling your belly button towards your spine as you walk.
- Avoid excessive forward bending and stay close to your equipment to maintain an upright posture.
Trimming
- Use a shoulder strap if your equipment comes with one.
- Move your feet as you work in different areas and avoid excessive rotation from the waist.
Digging
- Use long-handled tools to reduce the need to bend forward.
- Switch hands often to avoid using repetitive motions.
Incorporating these tips into your lawn care routine could save you the inconvenience of a back injury – and you will enjoy it more!
For more information about Mayfield Physical Therapy, check us out at https://mayfieldclinic.com/physical-therapy.htm. Consult Mayfield’s Health Topics Library here to learn more about diagnosing and treating back pain.