Cooler weather brings falling leaves and snow, and hours of raking and shoveling. While you may enjoy yardwork, improper techniques can result in back pain and injury that can last well after the season has changed. Thankfully, there are precautions you can take to avoid muscle strain without compromising your yard maintenance. Follow these tips to prevent injury and stay free of neck and back discomfort. 

How to Avoid Back & Neck Pain From Yardwork 

1. Use the Right Tools 

Buy a rake that’s tall enough for you to stand up straight while working. Bending over strains your back, neck, and shoulders, resulting in pain. For shovels, a bigger scoop means a larger, heavier pile of snow. If you can’t pick that much snow up, opt for a smaller scoop. And find a shovel that matches your height, so you can keep your back straight while slightly bending at the hips. 

2. Warm Up 

Stiff muscles are more prone to injury, and if you’ve been sitting all day, they are unworked. Stretch or walk around the block for five to 10 minutes. This will warm up your muscles, so they elongate and contract better. 

3. Wear the Right Clothes 

Choose boots with a strong sole to prevent you from slipping and landing on your back. Gloves with proper grip will stop objects from sliding out of your hands, which can cause you to contort your body in an attempt to grab the item. 

4. Change Positions Often 

Every few minutes, rake with your opposite hand, or even do a few stretches to prevent your muscles from cramping.  

5. Bend From the Knees 

Whether you are lifting a bag of leaves or pile of snow, always keep your back straight and bend at the knees. Never bend at the hips, or hunch over the object. Instead, use your knees to squat down. Then stand straight up, keeping your back straight. Failing to do so can seriously injure your back, resulting in long-term back pain. 

If you experience back pain from seasonal yardwork, the professionals at Get Well Family Chiropractic have a solution for you. Located in Florissant, MO, they strive to build lasting relationships with every member to create a personalized prevention plan. From small adjustments to spinal decompression, their chiropractors have the knowledge and expertise to treat any level of injury. Learn more about their services online, or call (314) 524-2580 to schedule an appointment.