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As the weather warms up, homeowners across the country will begin to take more interest in time outdoors and the appearance of their property’s exterior. If you’re eager to get back into a yard work schedule, you need to prioritize your physical well-being over that of your lawn and garden. If you’re prone to back pain, use the following tips to safeguard your spinal health while hard at work in the yard.

3 Ways to Avoid Back Pain From Yard Work 

1. Add Water

While completing hard work on your property can be rewarding, you won’t lose any prizes for making it easier on your back. Before digging, wet the soil with water from a hose or can. The moisture will make the earth easier to break through, saving your back, neck, and arms from the extra strain of stubborn dirt.

2. Bend at the Knees

back painIf you’re dealing with a heavy load, such as a bag of mulch or a terra cotta planter, it’s best to ask a friend or family member for some help. However, if you feel comfortable taking it on yourself, remember to bend at the knees before you lift. Engage your core muscles and look up to the sky as you straighten your knees to prevent spinal pressure.

3. Stretch Before & After

Yard work is a physical chore, and you should take care of your body as you would with any other form of exercise. Before and after gardening, pruning, or mowing, bend over to touch your toes — if this is too hard, try to hold your ankles. After stretching your hamstrings, stand up and clasp your hands above your head, lean over from side to side, slowly, to stretch out your torso and shoulders. Before doing any hard labor, warm up by walking around or jogging for a minute around your yard — this will also give you the opportunity to make a mental to-do list for the work ahead.


If you’re experiencing back pain as a result of yard work, consult with a professional who can provide an informed diagnosis. The team at Gateway Chiropractic Center of Crossville, TN, has been helping patients find relief since 1984, and they’ll be happy to get to the source of your discomfort. Whether you need chiropractic care or physical therapy, call them today at (931) 484-3135 to schedule an appointment.  To learn more about their services and treatment options, visit the website.

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