Body Mechanics and Tips For Yardwork

It’s that time of year again – it looks like Old Man Winter has released his grip on the West Coast of Michigan, and spring is here! As the snow melts away to reveal all the landscaping and yard work projects that have been waiting for us the past few months, we want to remind ourselves of the proper mechanics and tips to achieve our outdoor goals without creating any injury or pain.

Avoid Lower Back Pain
Use your knees and hips while bending, squatting, lifting, and reaching low items – avoid bending through the low back as much as possible. Allow your God given lower extremity hinges to do their jobs and avoid stressing the lower back. This allows the large muscles of the legs to perform the work, and the core can stabilize the spine. This is particularly important when lifting and carrying loads and items. Let’s take a minute to review the basics of proper lifting.

First, before attempting to lift or carry anything, check the weight and ensure it is a realistic amount to lift. Those bags of mulch or fertilizer don’t look too daunting, but can be surprisingly heavy, and the stress can add up if multiple bags need to be moved. Use a wheelbarrow to assist instead of carrying the load. Or if necessary, open the bag and move the contents in smaller, more manageable loads.

Use a wide base of support as you lower to pick up the item and place it back down. Avoid twisting while lifting or reaching. Remember to breathe during the movement and avoid holding your breath.

Utilize a Stool
When performing activities in a stationary position, such as weeding or spreading mulch, we still want to avoid bending through the lower back. Use a kneeling pad or a stool, which allows you to bend through the hips instead of the lower back. Avoid repetitive bending or maintaining a bent position for a prolonged period of time. Change positions frequently.

Repetitive Activities
When performing repetitive activities such as digging or raking, you still want to avoid bending through the back and allow the knees and hips to perform the work. Allow your body weight to shift from the front to the rear leg to assist with the motion. Use your body weight and some momentum to help perform the task. Keep your body in an upright position and your task in front of you. Avoid twisting and rotating movements as you perform your task.

Take Breaks
Take frequent breaks during and between chores, especially if you have been at one task or in a position for a while. Remember to stay hydrated – these quick breaks are a perfect time for a few sips of water. Even though it may not be as hot out as the middle of summer, you are still performing work, and your body needs the fluids.

And lastly, especially with what seems to be a lengthy list of chores to be done, pace yourself and be realistic about what and how much you can achieve at any given time. You will get your yard back in ship shape, but it doesn’t all have to be completed in an afternoon or even a weekend. Enjoy the process, and in the end, you can enjoy a picturesque yard without any lingering aches or pains to go along with it.

Stop by any of our convenient locations or call 616.256.8679 to learn how physical therapy can help get you back to doing the activities that you love. For more information or to request an appointment, visit https://www.hjphysicaltherapy.com/request-appointment/