Tips For a Healthy Back While Working in the Yard

A father and daughter raking leaves

As fall approaches, many homeowners dive into the seasonal yard work! Raking leaves, trimming shrubs, and preparing gardens can lead to injuries. Recognizing the risks and taking action can prevent future surgery. Dr. Vercellino at Decatur Back and Neck Center has many years of experience treating lower back pain. In his experience treating back pain, he found a few simple actions to prevent injuries.

Warm Up and Stretch

Before diving into your yard work, take a few minutes to warm up your muscles. Whether you are doing a sporting activity, you are using your muscles, and they need to be warmed up. Gentle Stretching can greatly enhance flexibility and prepare your body for physical activity. Focus on stretches that target the back, neck, shoulders, and legs. Incorporating a few simple stretches can help you avoid strains or sprains.

Gentle Cardio (3-5 minutes)

  • Walking or Marching in Place: Start with some light walking or marching in place to get your heart rate up. Swing your arms naturally to promote upper body warm-up.
  • Arm Circles: While marching, extend your arms out to the sides and make small circles, gradually increasing the size. Do this for about 30 seconds in each direction.

Dynamic Stretching (5-7 minutes)

  • Neck Rolls: Slowly roll your head in a circular motion, first clockwise and then counterclockwise. Spend about 15 seconds in each direction.
  • Shoulder Shrugs: Raise your shoulders towards your ears and then roll them back and down. Repeat for ten repetitions.
  • Side Bends: Stand with your feet shoulder-width apart. Reach both arms overhead and lean to one side, feeling a stretch in your side. Hold for a few seconds and switch sides. Repeat five times on each side.

Use Proper Form

When doing activity tasks such as raking, lifting, or bending, form plays a crucial role in preventing injury.

  • Raking: Stand with your feet shoulder-width apart. Hold the rake close to your body and use your legs to generate movement rather than bending your back.
  • Lifting: Always lift with your legs, not your back. Bend at your knees, and keep your back straight.
  • Make sure your knees always follow your nose: Keeping your knees in the same direction as you bend in lift will avoid twisting and bending injuries.

Take Breaks and Stay Hydrated

Long periods of physical activity can lead to fatigue, increasing the risk of injury. Schedule regular breaks while working in the yard. Use this time to hydrate, rest your muscles, and stretch again. Proper hydration cannot be overlooked. Even in cooler weather, your body still needs water. Just remember, by the time you start to feel thirsty, you are already dehydrated. This will help you stay alert and reduce the strain on your back and neck.

In conclusion, while fall yard work can be a way to connect with nature and prepare your outdoor space for winter, you must use common sense for safety and prevent injury. Call Dr. Peter Vercellino, Decatur Back and Neck Center, and schedule a consultation and examination to uncover hidden injuries that may lead to avoidable back pain.