Tips from a Chiropractor on Preventing Back Pain During Spring Yard Work – Innovative Chiropractic – Mill Creek, WA
Maintenance work around the house is an important part of maintaining one’s overall health and wellness. This time of year, maintenance can go into overdrive as many households perform thorough spring cleaning inside before beginning yard work outside.
Despite the fact that many people contribute to the work, few pay attention until it is too late. These tasks can seriously harm your body if not done correctly, so keep these tips in mind as you head outside to do your yard work.
Basic Advice for Success
Safety must always come first. Make sure to rather be safe than sorry? A single error can have a permanent impact on the rest of your life.
Protective gear – Wear safety glasses while using motorized weed eaters, mowers, and leaf blowers as well as earmuffs if the machine is noisy.
Proper shoes – Proper shoe wear involves two factors:
- The first is simply foot protection from the tools and work being done.
- The next is comfort and support. The body will benefit from wearing shoes with good arch support and a proper fit when standing for extended periods of time.
Tools that are appropriate – Before you start your spring cleaning’s heavy lifting, make a task list and gather the right tools, such as:
- Wheelbarrows to move bulky items
- Suitable shovels if working with soil.
- A gardening bench or stool.
- Foam kneeling or sitting pads for gardening.
Working in a yard requires the use a variety of joints and muscles that you might not be aware of. You can keep yourself safe and continue working as long as possible by taking precautionary measures.
Warm up – Spend a few minutes warming up your muscles before heading outside. This will improve blood flow and prepare your body for the activity.
Stretch 1: Standing straight up with your arms at your sides, inhale as you raise your arms in a broad sweeping motion above your head. Exhale, release, and lower down toward the floor. Repeat five times.
Stretch 2: Air squats comprises lowering yourself to a seated position, then gently rising back up. Repeat five times.
Stretch 3: While lying flat on your back, bring your knees to your chest and allow them to fall to one side. Hold the position for five seconds, then bring them back to the center and allow them to fall to the opposite side for five seconds.
Posture matters – It’s important to maintain good posture and use proper lifting techniques throughout your yard work session if you want to finish it and feel good afterwards.
Poor posture places muscles, joints, ligaments, and tendons under excessive strain.
Be Aware
Pay attention to how much time you spend on each activity, and try to avoid spending too much time in one position or doing the same thing over and over again. Take regular 10-15 minutes break.
Think about your next move. In so many situations in life, we quickly get up, turn, and lift without thinking. Injuries frequently happen at this time. Simply being more aware of the way you move will go a long way toward reducing injuries.
After You’re Done
Don’t forget, immediately following your yard work session, to spend 10 minutes gently moving and stretching. Use ice if you feel you have either strained joints or muscles a little more than usual. Visit your chiropractor irrespective of how you feel.
The chiropractor is important because the nervous system does not detect and transmit pain, so it is vital to have a chiropractor at Innovative Chiropractic in Mill Creek, WA assess your spine and adjust it if necessary. Call us today!
