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The season of warmth and sunshine is upon us! Now’s a great time to take care of outdoor projects and the spring cleaning you’ve put off since the snow showed up. Before you begin these tasks, however, be mindful of your physical ability and take steps to avoid injury and pain.

Consider these five tips for avoiding back pain while working outside:

1. Stretch before you start

Whether you’re cleaning the windows, gardening, painting the house or clearing out the gutters, stretching is key. It helps loosen up your muscles and tissues so they’re ready to get to work.

2. Use proper lifting techniques

If your home improvement project involves heavy lifting, be conscious of your technique. Remember the importance of bending at your knees, not your waist, to avoid back pain. Lifting with your back can cause damage to the spine.

3. Take frequent breaks

Don’t plan on working an entire day without giving your body a chance to rest. Frequent breaks are key if you want to avoid hurting your spine or tensing up the rest of your body.

Women raking leaves: Don’t forget to bend at the knees, not the waist, to avoid back pain.

4. Wear the right footwear

Your feet need the right amount of support while doing yard work. Invest in a pair of sneakers or work boots with good arch support so you don’t hurt your feet or back.

5. Stay hydrated

Rehydrate your muscles frequently throughout the day so they will perform optimally without pain or injury. To avoid muscle spasms, cramps and dehydration, keep water nearby. Healthy snacking throughout the work day isn’t a bad idea, either.

If you follow these tips and you’re still living with back pain after working outdoors, chiropractic care may be the solution. A professional can target the discomfort and provide assistance that relieves the aches and pains.

Questions? Contact Bronston Chiropractic at 608.781.2225.

Dr Leo Bronston

Author Dr Leo Bronston

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