With longer days and warmer temps we feel more energetic and often want to (or need to) work on our yards and homes. Many times after tackling these projects we feel a great sense of accomplishment. But a day or two later we may be surprised by having pains we didn’t expect. Did you know that thousands of people injure themselves each year with spring yard and garden work? But it does not have to be that way. Here are 6 pain free yardwork tips to keep you healthy and enjoying your spring.
Pain free yardwork tip #1 Keep your muscles healthy
To avoid serious muscle pulls and strains, your muscles need to be in shape before you start.
If you have been a couch potato all winter, and then go outside to turn over the garden or rake your yard it’s likely you will end up with pain due to muscle strain or stuck joints. And that can disable you for a long painful time. You can prevent injury by keeping your muscles toned with regular exercise all year round.
Do some exercises before you start on your yard work. Don’t confuse yardwork with exercise because many people make that mistake.
The best exercises for you are a combination of stretching and strengthening and get you ready for activities all year long. They are particularly helpful if you have been less active over the winter.
The best exercises we have seen are called Foundation Training and here is a link to see one of their exercises that will make you more stable, flexible and stronger. You don’t need any equipment to do this convenient 7 minute routine. Just watch it on your computer or phone and follow along…………..https://www.youtube.com/watch?v=V179hqrkFJ0
Pain free yardwork tip #2 Use proper equipment properly
The American Chiropractic Association warns that using weed trimmers, leaf blowers and hedge clippers can result in back and neck pain, or more serious muscular strains and tears if not used properly. The repetitive motion that your body undergoes when using such equipment can cause a whole host of mechanical problems within the body.
If the piece of equipment you are using has a strap — use it. Place the strap over your head on the shoulder on the opposite side of your body from the device. This will help normalize your center of gravity.
Regularly switch the side on which you are operating the equipment. To balance the muscles being used, alternate your stance and motion frequently. Switching sides goes for raking and shoveling too.
Take frequent breaks.
Consider electric-powered items, especially if you experience back or neck pain. They tend to be lighter than gas powered equipment.
Wear eye protection and ear protection
Pain free yardwork tip #3 Lift safely
To safely lift bags of lime, mulch, manure or anything that is heavy learn to arch your back as you would when do the exercise called The Founder……. https://www.youtube.com/watch?v=BWV6keJUDeo&t=8s
And before you hurt yourself, use decompression breathing as taught by Foundation Training to be even more stable when you are lifting and bending Here is a video to teach you decompression breathing……..https://www.youtube.com/watch?v=lbNI4-vJSHQ
Pain free yardwork tip #4 Stay hydrated
Drink water. Dehydrated muscles will cramp and are more easily injured. Dehydration can weaken your immune system. It can also cause splitting headaches or nausea.
Pain free yardwork tip #5 Wear proper clothing and sun block
When lawn mowing or mulching, or when digging in the garden, wear sturdy shoes or work boots to protect your feet, work gloves to protect your hands, sun block to protect your skin, sunglasses or goggles to protect your eyes.
Pain free yardwork tip #6 Get regular chiropractic care
Getting regular chiropractic care lessens the likelihood of hidden stuck joints that could suddenly cause a muscle spasm or nerve injury when you start heavy work.
However, if you do hurt your neck, back or shoulders, or suffer muscle injuries, and it is not better in a couple days, call us for a convenient appointment at
978-535-6155 or contact us via email at firstname.lastname@example.org