Wednesday, October 3, 2012

5 Tips for Preventing Back Pain from Yard Work

Last year, I dreaded fall time because I knew I’d have to get outside and rake leaves. But it wasn’t just the raking that I dreaded—it was the back pain I knew would accompany the work. This year, I plan to use these tips to prevent back pain so I don’t have to experience that agony again.

Here’s a roundup of some helpful yard work tips that can prevent annoying and debilitating back pain.

Tip #1: Switch it Up

Do you rake with your dominant hand only? That might be what’s causing pain because it overuses one side of your body. Switch hands every five minutes or so. Feel weird? Stick with it and it’ll start to feel more normal, plus your body will thank you.

Tip #2: Take Breaks

One of the easiest ways to cause muscle, back or neck pain is to work too hard for too long. If you’re raking a big area, take frequent breaks to give your body a rest. Also, take your time while raking and use good posture and lifting techniques.

Tip #3: Hydrate

During your frequent breaks, make sure you’re drinking enough water. Muscles need plenty of water to function properly. Drinking enough water can also prevent muscle cramps, spasms and dehydration.

Tip #4: Wear Supportive Shoes

Raking works your legs and feet pretty hard, but wearing supportive and comfortable shoes can prevent pain in your feet, legs and back. Pain that starts in your feet arches or other parts of your feet can travel up to your back, so avoid flat shoes like sandals and instead wear supportive shoes like tennis shoes.

Tip #5: Get Help

If raking always causes you pain, whether it’s in your neck, back, legs, arms or feet, consider having someone help you or take over the raking altogether. Many young people are looking for side jobs like yard work, so hiring someone young can be a huge weight off your shoulders (literally).
Fall is a beautiful season; don’t let back pain ruin it for you. Follow these five tips above and you’ll be able to better enjoy the changing leaves with a healthy, pain-free body. If you, however, are already experiencing back, neck or leg pain, contact Capstone Pain and Spine Center today.

Do you have any tips for preventing back pain while doing yard work? We’d love to hear. Share them with us below.


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  2. Really thanks for this tips.....its working...

    Leg pain

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  4. Excellent ideas! I think these are beneficial for all people. They can prevent back pain by following these instructions.

  5. One of the best ways to stay and be healthy is by having good posture. Problem is that I have tried a back posture support brace that was too uncomfortable. Now I just do stretches and resistance exercises on an at home machine. foam roller for back pain

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  7. Wearing shoes that are not made to support your back often leads to pain in your lower back and other types of back pain. Correctly designed footwear, including shoes designed specifically for your feet, can greatly improve your posture. I find this website for Best Shoes for Back Pain you can visit this site.

  8. Lower back pain or sciatica is considered the most common cause of job-related disability and the highest contributor to absenteeism in the western world.Laywayback