6 Back Saver Tips for Doing Yardwork

Doing yardwork can be a great way to get outside and feel productive. But let’s face it, if you’re not careful, it can also lead to back pain. Whether you’re mowing the lawn, raking leaves, or planting flowers, it’s important to keep your back in mind. By following some easy tips and smart practices, you can help keep your back safe and injury-free while working in the yard.

Warm Up and Stretch

Before you jump into any heavy yardwork, take a few minutes to warm up and stretch. This gets the blood flowing to your muscles and improves flexibility, which can help prevent strains and sprains. Focus on safely stretching your lower back, hamstrings, and shoulders to get ready for the work ahead.

Use Proper Lifting Techniques

Lifting heavy items like bags of soil or garden tools improperly is a quick way to hurt your back. Remember to lift correctly: bend your knees, keep your back straight, and use the strength of your legs and core. Avoid twisting your back while lifting or carrying heavy things, as this can lead to muscle strain or injury.

Take Frequent Breaks

Yardwork often involves repetitive actions like raking or shoveling. Doing these activities for long periods without a break can cause muscle fatigue and strain. Make sure to take regular breaks, especially when doing repetitive tasks. Use these breaks to rest, stretch, and drink water, giving your muscles a chance to recover and preventing overexertion.

Use Ergonomic Tools and Equipment

Using ergonomic tools can make a big difference in preventing back injuries. Look for tools with padded handles and adjustable lengths for a more comfortable grip. For instance, a lightweight leaf blower can be easier on your back than a heavy rake. Also, using a wheelbarrow or cart to move heavy loads can help you avoid lifting and carrying.

Try to Keep Good Posture

Good posture is key when you’re doing yardwork. Whether you’re pushing a lawnmower, weeding, or pruning, try to keep your back straight and engage your core muscles. Avoid bending or leaning too much, as this can strain your back. When working close to the ground, consider kneeling on a cushioned mat or using a gardening stool to reduce back strain.

Find a Garden Helper

Sometimes yardwork can be too much to handle on your own. Don’t hesitate to ask for help from family, friends, or even professionals for bigger tasks. Sharing the workload can reduce the risk of injury and make the work more enjoyable and efficient.

Yardwork can be both enjoyable and rewarding, but it’s important to take care of your back. By warming up, using proper lifting techniques, taking breaks, using ergonomic tools, maintaining good posture, and asking for help when needed, you can greatly reduce the risk of back injuries.

And if you do find yourself with a sore back after a day in the yard, consider treating yourself to a 60-minute massage treatment from Jaspr Massage Therapy. Regular massages can help alleviate muscle tension, reduce pain, and keep you feeling your best. Investing in your self-care is essential, so why not give your body the care it deserves with a therapeutic massage? Your back will thank you!