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Seasonal Topics

Tips to Make Yard Work Pain Free

The equipment used for lawn and leaf management can help you become a lawn specialist overnight.  But the use of weed trimmers, leaf blowers, etc., has been sending landscapers to their doctor of chiropractic.

The American Chiropractic Association (ACA) warns that using this equipment can result in back and neck pain, as well as more serious muscular strains and tears if not used properly. 

Safely Using Outdoor Equipment

• Make sure it has a strap-and that you use it.  Place the strap over your head on the shoulder on the opposite side of your body from the device.  This will help normalize your center of gravity.
• Be sure to switch the side on which you are operating the equipment as often as possible, and to balance the muscles being used, alternate your stance and motion frequently.
• Take frequent breaks.
• Consider electric-powered items, especially if you experience back or neck pain, as they tend to be lighter than their engine-powered counterparts.
• When picking up or putting down your equipment, be sure to bend from the knees, not at the waist.  Keep the object close to your body as you lift, not at arm's length.

As critical as it is to using your equipment safely, it is just as important to prepare your body for the work you are about to do.  To avoid injury warm-up and cool-down with some good stretching.

Simple Stretches

• Stand up and prop your heel on a door step or stool with your knee slightly bent.  Bend forward until you feel a slight pull at the back of your thigh.  You may need to brace yourself by holding onto a door handle.  Hold this position for 20 seconds, than relax.  Do it once more, and repeat with the other leg.
• Stand up and put your right hand against a wall or other stable surface.  Bend your left knee and grab your ankle with your left hand.  Pull your heel toward your buttocks to stretch the muscle at the front of your thigh.  Hold the position for 20 seconds, relax, and repeat.  Switch legs and continue on the other side.
• Weave your fingers together above your head with your palms up.  Lean to one side for 10 seconds to stretch the side of your upper body, then reverse.  Repeat two ro three times.
• Wrap your arms around yourself after letting your breath out and rotate to one side, as far as you can go.  Hold it for 10 seconds.  Then reverse.  Repeat two or three times.