Pull Weeds, Not Your Back


With warmer weather finally here, a lot of people will start spending more time outside planting, mowing the lawn, and pulling weeds. With all that bending, twisting, reaching, and pulling, gardening can really cause a physical strain on your body. Therefore, we are seeing an increased number in patients who are experience stiffness, pain, and even injuries caused by doing yard work. Here are some tips that can help you have a pain- free gardening season.


1.     Warm up and Stretch: It is important to stretch your muscles properly before you gas up your mowers. It is important to remember when you are doing any form of exercise, you should always stretch before and after it. Start by warming up your muscles, we recommend taking a short, brisk walk. The areas of the body that are most commonly effected from yard work are the back, upper legs, shoulders, and wrists. Therefore, the stretching should target those areas. Doing some simple stretches before and after yard work will help prevent injuries, pain, and stiffness caused by yard work.

2.     Reduce Repetitive Motions: As hard as it may be, I always suggest patients alternate tasks to help break up the repetitive motions that cause muscle strain.

3.     Use Supportive Devices: When gardening make sure to use pads that are properly cushioned to support your knees. Don’t be afraid to use back brace or stabilizer to help reduce the chance of injury or pain in those areas. Also, wear the right kind of shoes; though to many of you, it’s a no-brainer, but it’s very important to remember. Good shoes are not only essential because yard work generally involves stepping through rocks, mud, and weeds but the right shoe also helps maintain your back. We recommend wearing a comfortable closed-toe, non–slip shoe with good arch support. If you’re not sure if your shoes meet that standard, feel free to bring them in at your next appointment and I will gladly evaluate them for you!

4.     Don’t Bend, Kneel down: When you are bending for a long period of time, the ligaments in your back become overstretched and start causing pain and discomfort. To avoid this from happening, keep your back straight.

5.     Pace yourself and Take Breaks: Yard work is hard work! Don’t overwork your body by trying to rush through and get it done. Treat it as you would any other workout. When your body is showing signs of exhaustion take 5 to 10 min break periods. Most importantly stay hydrated!

6.     Cool Down: When you finish your yard work, make sure you remember to do some cool down stretches. Your cool down stretches should not feel painful, do not force your body to over extend in order to feel soreness or a tight pulling sensation. Stretch gently and smoothly; do not bounce or jerk your body in any way.


Careful planning and diligence can help you enjoy the finish product after all your hard work without back pain taking away your rewarding feel. If you do experience pain or discomfort, call us at (331) – 248 – 5777.


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