Tips for working in the yard without being in pain afterwards:

Yes, yard work. It is one of the “joys” of owning a home. It can feel like a burden especially when it causes you to strain your back. You can avoid back pain by taking the following precautions: 

1. Warm-Up!  Active stretching like Up/Down Dog and High Kneel Rotation can prepare you for activity and reduce injury risk.  Dr. Fowler can teach this to you if he hasn’t already.

2. Wear a back support.  CopperFit is a decent back support you can get at Walmart for about $30.  We carry more streamlined supports if you prefer.

3. Brace your core when you lift up heavy items such as mulch. Dr. Fowler can teach you proper core strengthening techniques so bracing comes naturally to you. 

4. Hinge at your hips and bend your knees, while keeping your back straight.  Lift through your hips with your whole body. 

5. Stay hydrated to prevent your muscles from cramping up. 

6. Keep a straight spine as you mow the lawn. Hunching over can strain your back. Maintain your core and diaphragmatic breathing when you work in the yard. 

7. Kneel on a rubber gardening mat or sit on a stool when you weed. Being hunched over for long periods of time is bad for your back. 

8. Wear supportive shoes. 

9. Take breaks. 

10. When you rake, switch hands so that you do not strain one side of your body. 

11. Remember to step back and admire your beautiful yard. That is what makes all of this work worth it. 

Working in the yard can feel like a chore especially when it leaves you feeling sore. Remember to maintain your core strength and follow the advice above.