Fall in metro Atlanta is
finally here and that means yard work and leaf cleanup is not far behind. The physicians and staff at Resurgens Spine
Center have some tips to help you avoid back pain while you get your yard in
shape!
Most of us would think to stretch
before a run or a workout, however, it is just as important before you start weeding,
raking leaves or doing other yardwork.
An easy way to warm up your muscles includes a walk around your yard, followed
by gentle stretches to your back, neck, leg and arm muscles. This helps prevent back and neck strains as
you complete your yardwork.
Proper lifting
technique is critical to prevent back injuries.
Working all day in the yard lends itself to potential back pain if you
are not careful. Always bend at the knees, use your core or abdominal muscles,
and keep the object close to your body while lifting. When you rise from a
squat position, push up on your heels. If you place your weight on your heels
instead of your entire foot, you take advantage of your leg strength and avoid stress
on your lower back. Twisting and turning
motions may place a strain on your back.
Always ask for help to lift and transfer heavier objects.
Many of us use brown
lawn bags that we pick up at our neighborhood hardware store. Once full, they can be heavy and bulky to
move to the street. Instead move the
yard debris with a tarp or wheelbarrow to the street and place it into the bags.
This reduces your risk of back strain.
Use the proper tools. Make sure your rakes and lawn tools are the
proper size to keep you from stooping over to clean up the leaves. A backpack blower is a great way to help
prevent muscle strain and allows the weight of the blower to be evenly
distributed across your shoulders, back and abdomen.
While it may be
tempting to just get the yard work completed as soon as possible, be sure to
take frequent breaks and allow your muscles to rest. It is a great time to stretch your muscles
like you did before you began the yardwork. Regardless of the outside temperature,
stay well hydrated as you are working in your yard.
If you develop back
or neck pain after yard work, here are some home remedies to help alleviate
your pain.
·
Ice - Ice is used in the first 3 days. A good rule of thumb is 20 minutes on and 20
minutes off. Be sure to place a towel
between the ice and your skin to prevent skin burning.
·
Heat - after 3 days, typically heat to the area helps relax
the muscles and increase circulation to the area to promote healing. 20 minutes on and 20 minutes off is a good
rule of thumb. To prevent burning, place a towel between the heat and your
skin.
·
Over-the-counter medications such as ibuprofen or Tylenol may
help with the pain. Always check with
your physician before starting a medication to ensure it is safe for you to
use.