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:
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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.
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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.
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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.
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Hinge at your hips and bend your knees, while keeping your back straight. Lift through your hips with your whole body.
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Stay hydrated to prevent your muscles from cramping up.
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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.
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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.
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Wear supportive shoes.
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Take breaks.
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When you rake, switch hands so that you do not strain one side of your body.
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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.