Completing the Fall Cleanup and Yard Work without Back Strain or Pain

WEST ORANGE, N.J., September 18, 2019 /PRNewswire-PRWeb/ -- Thinking ahead to yard cleanup as the chill of fall and winter approaches? Then it's wise to also know the ways to avoid back strain as you weed, rake and dig your way through your outdoor chores, according to Kaliq Chang, MD, of Atlantic Spine Center.

Many avid gardeners forget that yard work is physical exercise that's capable of injuring you if you don't proceed carefully, Dr. Chang says. In fact, yard work is one of the top causes of back pain during the months leading to winter, when many heavy chores get done to ready the yard for its fallow months.

"Lots of people love yard work but are rightly worried about flaring their existing back strain or creating a new source of back pain," explains Dr. Chang, an interventional pain management specialist who's double board-certified in interventional pain management and anesthesiology. "A long day in the yard, no matter how much you enjoy it, can definitely take a toll on your back. You don't want the pleasure of yard work to turn into a temporary or lingering problem."

Preventing back pain

Yard work and gardening should be treated like the exercise it is, Dr. Chang says. Accordingly, use these tips to avoid the small injuries that can lead to major back pain from overworking back muscles in the yard:

    --  Warm up: You'd warm up before a gym workout, so do the same before
        mowing, weeding, mulching, digging and other backyard chores. Take a
        light stroll around the garden and stretch your leg, back, neck and arm
        muscles before getting started.
    --  Stay hydrated: Yard work often leads to perspiration - sometimes
        profuse. Replace lost water to ward off muscle cramping and spasms that
        can lead to back injuries.
    --  Squat instead of bending: Ripping out weeds or planting bulbs for next
        spring is easier on the spine when you squat instead of bending over,
        Dr. Chang says.
    --  Lift from the legs: Muscles in the thighs and glutes are much
        better-suited to lifting heavy loads, like mulch, than muscles in the
        lower back.
    --  Mix it up: Frequently move from one type of gardening activity to
        another, giving different sets of muscles time to rest.
    --  Wear supportive shoes: Believe it or not, yard work can place a lot of
        strain on feet and legs, but good foot and arch support can prevent that
        strain from traveling up your back. Don't wear sandals or flip-flops
        while gardening - opt for sturdy sneakers or boots instead.
    --  Use the right tools: Let your yard tools do some of the work instead of
        your back muscles, Dr. Chang advises. For example, trimmers, also known
        as "weed eaters," keep you upright while edging and weeding. Similarly,
        a retractable garden hose makes it easier to carry around while watering
        various areas of the yard.

Easing back strain

What if your best efforts fail to stop back strain from developing after yard work? Conservative, home-based treatments almost always work in these cases, Dr. Chang says. They include:

    --  Apply heat or ice: Typically, ice works better for newer injuries, while
        heat is reserved for "older" muscle strain that flares up, he says.
    --  Light exercise: You might feel like doing nothing, but light physical
        activity such as walking and stretching helps keep muscles limber and
        speed recovery after back strain, Dr. Chang notes.
    --  Physical therapy: See your doctor about undergoing a physical therapy
        regimen, which can help repair and strengthen core muscles that support
        your spine. "Physical therapy can help prevent new back injuries from
        happening, which is the ultimate goal," Dr. Chang says.

Atlantic Spine Center is a nationally recognized leader for endoscopic spine surgery with several locations in NJ and NYC. http://www.atlanticspinecenter.com, http://www.atlanticspinecenter.nyc

Kaliq Chang, MD, is an interventional pain management specialist, double board-certified in interventional pain management and anesthesiology, at Atlantic Spine Center.

SOURCE Atlantic Spine Center