Q: Give me some tips for doing yard work. Every year I spend the first 2 months of beautiful weather suffering with my back .
A: First, use some common sense. You probably haven’t been expecting the same performance out of your back during the winter months as you are now.
- Approach this change in activity just as if you were entering into any other new exercise program. Repetitious sprain/strain is the most common gardening back injury. This is caused by continuous bending and twisting. Give yourself a break before you break your back!
- Set a timer (I use my kitchen timer) for 20 to 30 minutes at a time. Force yourself to tear away from that compulsive task. Walk around. Do your back stretches; then go for another 20 minutes. If you find yourself in pain, remember that ice is usually the right therapy choice. Use it for 20 minutes at a time, as often as every hour or two.
- If your back hurts from one day of gardening, give it a day to rebuild itself. Gardening every other day will keep you going longer into the season with fewer problems. If you do hurt your back, DO NOT put off calling for an appointment. If you know right away how best to care for it, you will lose less precious time. The longer you wait, the longer it can take to get you back on your feet again.
- Call me for more specifics on your stretches and a personal evaluation of your condition. Let me tailor a preventive course for you so that you can keep right on doing the things you love year after year.