5 Tips to Help Protect Your Back During Spring Yard Work

Spring has arrived and soon many Minnesotans will be heading outside for yard work and spring cleaning. While these activities can be a great way to stay active, the muscles needed for raking, gardening and lifting may have been in "hibernation" all winter.

Tasks like raking, gardening, bending, twisting, reaching and heavy lifting can put strain on the spine, especially when those movements are repetitive. People who live more sedentary lifestyles, or those with underlying musculoskeletal issues like spinal stenosis, osteoarthritis and chronic pain, may be at a higher risk of injury when jumping back into spring projects. A common mistake we see people make every spring is doing too much too soon. The activity itself may not be harmful, but if your body isn’t prepared for the task, your risk of injury may increase.

The good news is, there are a few simple ways to help your body adjust to the increased activity.

1. When bending, try to bend at your knees or hips rather than your back. For some people, knee or hip issues can make that difficult. If your body allows and you feel safe doing so, gardening on your hands and knees can provide more support. You might also consider using a garden seat or even a bucket so you can work closer to the ground without straining your back.
2. Pacing yourself is also important. Instead of spending four hours weeding in one afternoon, break yard work into shorter sessions spread out over several days. This gives your muscles time to adjust to the new activity level.
3. Consider gardening with raised garden beds. It can be beneficial for back health. They allow for better ergonomics, gardening in a body position that puts less strain on your back and joints, during planting, maintenance and harvesting.
4. Using the right tools can make all the difference. Garden work seats, wagons or wheelbarrows, foam kneeling pads and long-handled tools like rakes and shovels can help reduce strain. Having a chair nearby for short breaks also can help prevent overexertion.
5. Staying active year-round is one of the best ways to reduce the risk of injury when gardening season begins.

Some aches and pains are normal when increasing your activity level. Mild muscle soreness for a day or two is common. If pain lasts longer, consider reducing or modifying your activity. Continue gentle movement when possible such as walking or changing positions and consider using ice or heat to help manage your discomfort.

If your pain worsens despite reducing activity or if you experience symptoms such as numbness, tingling or pain that radiates into your arms or legs, contact your primary care provider for further evaluation.