3 Tips For Preventing Shoulder & Back Pain While Doing Yard Work

Yard Work Can Be A Workout

For many people, gardening and weeding can be a great way to exercise and enjoy the fresh air. However, poor flexibility and weakness during yard work can lead to shoulder and back pain. While shoulder and back pain is common, both are preventable. Discover 3 tips for preventing shoulder and back pain to enjoy yard work pain-free.

Why do I have shoulder and back pain from gardening?

Gardening and yard work utilizes many aspects of the body and can be physically demanding. Lifting pots, reaching for tools, carrying mulch, and bending to rake leaves can be strenuous and lead to shoulder and back injuries. Many people who struggle with chronic pain can experience worsening after a day of yard work. The best way to avoid shoulder and back pain while gardening is through prevention.

Prevention is vital to avoid long-term symptoms

Rather than wait for medical intervention for shoulder and back pain, take steps to prevent shoulder and back pain. To avoid these problems in the first place, take steps before engaging in yard work. Here are 3 tips to try.

1. Warm-up and stretch your muscles

Gardening works numerous muscles and joints in the body. Like sports, yard work can be physically demanding and strenuous, so warming up and stretching can help avoid injuries. Warm-up before starting yard work and begin slowly. Focus on core muscles and flexibility to prevent lower back pain and strained shoulders.

2. Take frequent breaks

While many people are tempted to complete all yard projects at once and be done, learn to pace and take breaks. Repetitive movements of the same tasks can stress muscles and lead to injuries. Take breaks periodically to relax muscles and move around. Using breaks is a great way to hydrate to prevent muscle cramping.

3. Use proper lifting techniques

A significant part of yard work can be lifting heavy objects, such as grass sod, bags of mulch or leaves, or stones. Lifting heavy objects without proper back support can injure the spine, shoulder, and other muscles in the back. Make sure adequate lifting techniques are being used to prevent muscle and back strain. Accomplish this by bending the knees when lifting.

Don’t strain while gardening

Digging, weeding, and gardening can be therapeutic and a great form of exercise. But, be sure to take the smart approach and prevent shoulder and back pain. These tips can ensure that the body works better, avoids injury, and minimizes the impact of gardening on the shoulders and back.