How to Protect Your Back While Doing Yard Work

27 February 2020Lifestyle

Warmer weather is just around the corner, and for some, that means it’s almost time to start doing yard work. But before you pull out your gloves and shovel, it’s important that you understand how to protect your back while doing yard work. 

At F.I.T. Muscle & Joint Clinic in Kansas City, we believe that proper functionality is an important cornerstone to overall wellness. To learn more, keep reading to ensure that you and your back stay healthy and safe. 

The importance of your spine

Your spine is key to a variety of body movements, big and small. When your back is “out of whack”, you may have trouble walking, sitting, turning your head, and more. 

In general, your spine has three main functions:

  1. Protecting the spinal cord and its nerve roots
  2. Providing support and balance to keep you upright
  3. Allowing for flexible motion 

Basically, without good spine health, the rest of your body will be affected as well. So when you’re out doing yard work, make sure you pay attention to how you’re moving. Factors such as muscle straining, improper form, and lack of core engagement can lead to injuries and back pain, which you definitely don't want. 

Tips to protect your back while doing yard work

Warm up before heading out

You may not think about warming up before doing yard work, but it is still a physical activity. With any physical activity, it’s important to warm up or do some active stretching and loosen your muscles to avoid injury. 

Utilize extra support

If you’re recovering from an injury, it might be best to wear a brace to make sure your spine stays aligned while you work. The extra stabilization will also inhibit excessive flexion or hyperextension. 

Lift from your legs

If you have to carry boxes, lawn bags, or other heavy items, do not bend with a rounded back. Instead, you’ll want to bend with the knees and utilize a proper hip hinge. This will ensure you are activating the proper muscles and protecting the integrity of the spine.

Take rest days

You don’t have to complete all of your yard work in one go. Pace yourself so that you don’t end up overworking your joints and muscles. If it takes a few days instead of one afternoon, at least you’ll know that you’re protecting your back.  

Let F.I.T. Muscle & Joint Clinic help with your back needs

If you’re in the Kansas City area, our expert team of chiropractors and physical therapists is here to help you learn how to protect your back while doing yard work. We’re dedicated to making sure your joints and muscles are in tip-top shape at all times.

Have a back injury?

Whether you’re suffering from joint issues and need chiropractic rehabilitation exercises or need physical therapy services, F.I.T. Muscle & Joint offers a wide-range of services to get you back on track.

Contact us Schedule an appointment