It seems Spring has finally sprung in central Indiana. We know that that means it's time to start working on your lawn and garden again. Read the tips below to keep your back safe while you're out working this weekend, so you don't have to make a special trip in to see us on Monday morning.
Warm Up & Stretch
Take 5 to 10 minutes to stretch out and loosen up before you start working in the yard. Stretching helps eliminate the tightness in your muscles before you put them to any stress, reducing the possibility for soreness and muscle strains.
Use Proper Posture & Body Mechanics
This seems like a no brainer, but we are always amazed at how many people injure their backs simply because they weren't actively paying attention to how they were performing tasks. We're sure you've heard "lift with your legs" a few dozen times by now, but that's because it's sage advice. The leg muscles are stronger than those in your back, so let them handle the heavy lifting! Even better, use a wheelbarrow and other devices to make the workload lighter on your body.
Take Breaks
It's never a good idea to stay in one position for an extended amount of time. Alternate tasks so that you aren't spending too much time at once in a crouched, sitting or hunched position. Alternate pulling weeds with clearing debris. Also, take breaks to walk a few laps around your house to reduce the risk of injury and give your muscles some time to relax.
Invest in Appropriate Tools
There are a lot of considerations when it comes to the tools you use. Make sure you are using tools appropriate for your height. Tools that are too short or too heavy will lead to compensation and strain in your muscles. Tools with padding and better grip or using durable gardening gloves will reduce blisters, Invest in a hose or irrigation system that doesn't require you to carry large and heavy watering cans.
We hope these tips will help you stay safe in the yard this Spring and Summer. But remember, if you do start to feel pain, don't ignore it. Pain is your body's message to you that something is wrong. Call our office at (317)272-4100 or request an appointment on our website to come in and speak with our staff about the injury.