Autumn is here. For some of you homeowners, there’s

yard work ahead.

What’s on your list? Are you planting trees, shrubs or bulbs? Seeding and

fertilizing? Raking? These and other landscaping activities are often more

physically taxing than is realized. It’s very common for one to incur strains

and injuries. And in many cases, such setbacks can lead to serious low back

pain and/or neck pain, including bulging or herniated discs.

Gardening is so harmful?

Lawn work and landscaping calls on us to twist, reach, pull, bend and lift.

When it’s an activity we do with irregularity, muscles of the arms, shoulders

and back suddenly bear cumbersome weight, twisting and straining through

repetitive activity, and feeling it. After a couple of hours, one is likely to

have sore and stiff muscles, painful shoulders, and worse, a serious low back

injury that requires medical attention.

DOs and DON’Ts for working outdoors pain-free.

DON’T twist with your back: This can cause great strain to your lower back.

DO pivot: Always step in the direction you want to go. Turn towards your

forward foot. Follow along! Use your legs to shift your weight; it takes all

the strain off your lower back.

DON’T lift heavy/bulky item with your back. This is a sure way to tear or

rupture a disc.

DO bend your knees! Your legs should carry your burden.

DON’T pick up just any yard tool. An improperly sized or weighted tool can

work against you and cause you to over extend, stunt your movements, or

bear excessive weight.

DO use the right tools for the job. Rakes and shovels should be the

appropriate type and size for your height and strength.

DON’T jump into yard work unprepared. Attempting any exercise or

physical activity suddenly can result in painfully achy and sprained muscles,

or injury.

DO warm up with light stretches before heading out to rake. Take about 10

minutes to gently warm up your neck, shoulders, torso, wrists and hips prior

to raking. Take breaks to stretch along the way.

DON’T attempt to do all the work once: Lifting heavy piles and working too

fast is a direct route to low back or neck injury.

DO work at a pace that is comfortable: Lawn work is both anaerobic and

aerobic. Your heart is getting a good workout in addition to your muscles.

Also: Wear gloves to protect your hands. Wear sturdy skid-resistant shoes

for sure footing. And stay hydrated.

If you do experience low back pain or neck pain, see a back pain specialist

who can identify and safely treat the root cause of your pain.

Back Clinics of Canada offers a robust, comprehensive, integrated approach

to care that is safe, non-surgical and drug-free. Our High Performance

Healing SystemTM delivers lasting, safe healing that targets the source of the

problem. Some of the more common back pain and neck pain conditions we

treat include bulging discs, herniated discs, degenerative disc disease,

sciatica and stenosis.