Yard Work Exercise vs Yard Work Injuries
Posted on 2010-08-18 14:05:29
Caring for your yard can be a rewarding experience. The results can be beautiful flowers, a well cut lawn with landscaping and tasty vegetables from your garden. But a well manicured lawn can give you more than a sense of pride and great tasting vegetables. Digging in the dirt can make you fit and it can also cause back injuries.
A survey of over 500 chiropractors in Ontario, Canada, showed that yard work is the number one cause of back pain from their patients this time of year. So what are the things that we can do to prevent such injuries while maintaining our yards? Before we answer this question one must understand that yard work in general can be a vigorous exercise. In order to prevent any injuries before starting a work out program one must first warm up and stretch. This can be done by going for a light walk,( which will warm up muscles), followed by a light stretch to keep your muscles flexible. This can prevent muscle strains for those who are sedentary at work and become active only on the weekends. When you are ready to begin your yard work, use equipment that is suitable for your height and strength. Wear gloves to prevent blisters and cuts.
Vary your movement, alternating your leg and arm positions often. When picking up yard waste and other materials, bend at the knees, not the waist. Do not overfill bags so they become too heavy and can injure your back. Carry bags with weight that is comfortable.
Never throw anything on to your shoulders as this can cause upper back and neck pain. If you are weeding, use a stool to sit on rather than bending at your waist. Keep your stomach muscles tight. This keeps your back properly aligned. Carry things close to the body, avoiding bending at the waist and use your legs as mentioned above for lifting heavy objects. Remember not to twist your back as you lift. And as with any exercise, you must pace yourself and allow rest with proper hydration.Now that we have discussed ways to prevent yard work injuries, let's discuss the benefits of yard work as an exercise. Working in the yard can burn just as many calories as a moderate gym workout. Most types of yard work come in the form of aerobic exercise, in which the main benefit is increased heart rate and conditioning which helps your heart and lungs stay healthy. These activities can strengthen bones and muscles which can help in overall strength. Weight bearing exercises have been shown to prevent bone weakness as with osteoporosis (decrease bone density, fragile bones).
As you go into this weekend contemplating the yard work that you have to do, prepare your body with the conditioning it needs, and be mindful of how you perform these activities. You can then enjoy the accomplishments while at the same time benefiting from the exercise your body endured. And just maybe, you will be the one going in to work Monday morning with a beautiful yard and NO aches or pains to complain of! Until next time, live life to the fullest!
There are no comments for this post. Please use the form below to post a comment.
Chiropractic and Wellness Center maintains an active presence on many popular social media websites. Select your favorite website below to stay connected with us.
Visit Us:
Chiropractic & Wellness Center of Durham
3001 Academy Road Suite 230
Durham, NC 27707
Phone: (919) 403-1008
Fax: (919)403-2917
Email: Chiropractic and Wellness Center
Community Content
Member Wellness
Welcome Guest!
Want access to members only content?
Sign in with your account, or register to become a member below.
