Protect your back with these five tips.
This time of year, we’re busy beautifying our yards after winter has wreaked its havoc, and prepping our gardens for bountiful summer and fall produce. But all that raking, weeding and planting can take its toll on our backs. These tips from Vanderbilt Orthopaedics and the U.S. Department of Health and Human Services will help you protect your back and prevent pain year-round:
1. Stretch and strengthen.
If your back is strong and flexible, you are less likely to strain it during strenuous activity. At the Vanderbilt Spine Center, spine surgeon Dr. Byron Stephens II recommends doing back- and core-strengthening exercises and stretches two or three times per week. Practicing yoga will help you achieve both goals in one session, but you can also try gym classes that combine stretching and strengthening — or lift weights and stretch afterward. Consider working with a trainer if you are new to this kind of exercise, to be sure you are using correct form.
2. Mind your posture.
No matter what you are doing, sit or stand up straight. If you work at a desk all day, make sure your chair offers lumbar support. Stand, walk around and stretch every 20 minutes to increase circulation and prevent muscles from getting tight. During yardwork, take breaks often, to stand up straight and take note of overworked muscles.
3. Bend at the knees.
Whether working in the garden or just taking out the trash, remember to let your legs do the heavy lifting. Avoid lifting something while bending over at the waist with straight legs. Stretch your quadriceps muscles (the front of your thighs) and hamstrings (the back of your thighs) frequently. Tight leg muscles can pull on your back muscles and cause pain.
Bending over for prolonged periods of time, lifting heavy objects and twisting the back are the yard-work moves that cause the most back problems, Stephens said. Protect your back by bending at the knees and letting your legs power you to a stand.
4. Stay active and healthy.
The healthier you are, the healthier your back will be. Eating a balanced diet — with plenty of produce from that garden — and getting regular cardiovascular exercise keeps off excess weight and burns calories.
5. Lose those extra pounds.
If you are overweight, it can help to work with a nutritionist and a trainer to eliminate the extra pounds. A lighter frame means less load on your back.
If your back is sore after a sudden burst of outdoor activity, Stephens said, you can get some immediate relief by using ice packs on the overworked muscles, taking some acetaminophen (Tylenol) or other over-the-counter non-steroidal anti-inflammatory medicine, such as ibuprofen. Back pain usually goes away in a few days. If it doesn’t, or gets worse, consider an appointment with a spine doctor.
If you are dealing with an injury, preparing for surgery or coping with chronic pain, Vanderbilt Orthopaedics offers a wide range of care. Our specialists work with you from evaluation and “prehab” through physical therapy and, if needed, surgery. We’ll help you get back to doing the things you love, pain-free. To make an appointment, call 615-936-7846.
