How to avoid back pain with yard work and summer activities

Yard work can be long and tiring, but let’s make sure you don’t put yourself at risk of injury, more specifically back injuries. Always make sure you are lifting with proper technique to avoid back strains, sciatica, or herniated disc, to name a few. There is a short checklist on things to ensure before lifting that heavy grass bag or dog food.
First, make sure to bend your knees and keep your chest up in order to keep your back straight. Next, lift with your hips and not your back. You want to keep your hips under you at all times. This requires your object to be close to your body; holding it away from your body puts too much force on your spine. Don’t be afraid to ask for help; a good standard is if an object’s diameter is wider than your knees, you should have another person help lift the object. Lastly, don’t forget to think before you lift.  Consciously think to tighten your core before you lift an object in order to protect your back from harm. This doesn’t mean hold your breath; to get a proper activation you must be able to breath.
If you have received this information too late, or forgot a step, your friendly staff here at Premier Physical Therapy will get you back to your summer activities in a splash.