How to Avoid Back Pain After Yard Work

After months of chilly weather, the spring and summer months beckon us outside. Of course, for homeowners, that usually means surveying one’s home, then creating a list of what is often a long list of outdoor projects. Whether it’s power washing the garage, building a new deck, painting the storage shed, or simple landscaping tasks such as mowing the grass, each one has the potential to physically challenge those who have spent the past few months living a relatively sedentary lifestyle. Still, by working smart and being thoughtful about one’s actions, it’s possible to avoid some of the pitfalls that often come with manual labor.

If you have yard work on your to-do list, you need to be sure you’re doing what you need to take care of yourself. Here are four ways to modify yard work to help you avoid back pain

Pace Yourself 

It’s often been said that Rome wasn’t built in a day, so don’t expect to get all your outdoor projects done in one day either. Plan to take periodic breaks and be sure to stay well-hydrated. Although it may be tempting just to power through to “get the project done,” one finished project will be little consolation if it means spending subsequent months recovering from a back injury and attending back physical therapy in NEPA.

Strategic Sitting

Many people love to plant new flowers and other types of greenery during the spring and summer months, and of course, there are always weeds to keep under control. These types of tasks often encourage people to assume risky positions, such as bending directly from the waist to pull weeds or plant a row of bulbs. A better way to accomplish these types of tasks is to sit down on a small bucket or stool and work from a closer vantage point. Remember to take frequent breaks from bending over to sit up straight with shoulders back and your head in a neutral position.

Move Thoughtfully

When using a tool such as a push lawn mower, a shovel, or a rake, it’s important to remain reasonably close to the tool. Often, people will push a lawnmower from a position where the mower is very far away from them, or they begin raking with a long stretching motion, or they stand on a ladder and attempt to paint a section far away from their neutral position. These types of moves cause a person to remain in a bent-over or awkward position for an extensive period. Keeping a tool reasonably close to the body allows a person to remain in a mostly upright position, thus putting less stress on the back, the neck, and the upper body. 

Smart Lifting

Certain tasks such as building a deck or applying topsoil or mulch require one to lift heavy objects repeatedly. By far, lifting heavy objects is the number one task that can lead to injury, so it’s important to work smart when required to do these types of tasks.

If you know you are prone to back pain, ask for assistance at the store when loading mulch, topsoil, or lumber into your vehicle. At home, again, use the principles of pacing yourself and moving thoughtfully while working on projects that involve heavy objects. If possible, move your vehicle close to your project rather than carrying heavy bags of topsoil or mulch to your worksite. If you get close enough, you may be able to simply open the bags, then use a bucket to apply the mulch or soil where you need them.

A wheelbarrow or a dolly on wheels can also come in handy if you must transport heavy materials from your vehicle to areas around the home. Don’t overload these items either, however. It’s much better to make multiple trips carrying less weight than to risk sore muscles or an injury that can prevent you from doing any outside work for the rest of the summer.

Reminder for Proper Lifting Mechanics

Sooner or later, outside projects almost always require at least some basic lifting motions, so it’s important to review and follows the principles of good lifting mechanics, especially if you are prone to any of the following:

  • Arthritis
  • Back pain
  • Hip pain 
  • Neck pain
  • Knee pain  

Proper lifting mechanics includes breaking down a task into manageable sections, especially if you are prone to weakness in your knees, hips, or back. Next, stand as close as reasonably possible to the object you want to lift, then keep your back and neck as straight as possible, bend from the knees, and lift the object with both hands. Straighten your knees and keep the object close to your body while carrying it to its destination. Bending the knees again, carefully set the object down.

Get the Right Help When You’re Hurt

Yard work can put your body through a lot of stress, so you need to be careful. Of course, injuries do happen, even when you’re careful. If you get hurt doing yard work, you need to get help to recover safely. At Cawley Physical Therapy, we can help you if you’re suffering from back pain or an injury, so you can get back to enjoying the outdoors and warm weather. 

Contact Cawley Physical Therapy today to see a physical therapist in NEPA who can help you treat and prevent back pain.