It is amazing how time flies when you are having fun. A whole summer has come and gone and fall is already upon us. As we get our yards ready for the upcoming winter, here are a few tips to consider to keep your backs healthy:
1) Outdoor work can be a lot like exercise. It is always a good idea to stretch prior to performing strenuous activities. This serves as a warm up prior to such a daunting task.
2) When clearing brush and limbs from your yard, cut it up into smaller, more manageable piles. Picking up large and awkward piles can lead to poor body mechanics and increased stress on your low back. Use a wheelbarrow if possible to help you move the brush.
3) When picking up leaves, bend at your knees and not your back. Your leg muscles are much stronger than you back muscles. Repeated foward bending will result in straining your low back and putting undo pressure on the discs in your spine.
4) When raking leaves, stand with your knees slightly bent. Avoid twisting at the waist with your feet planted. Pivoting at the hips or feet will prevent this and help you avoid stress on your low back. Avoid bending over at the waist while raking and change positions by extending backwards every few minutes.
5) Don’t try to do the whole job in one day. Breaking down your yard work into smaller tasks will give you time to rest your back, re-hydrate, get a small snack, and rest your body.
With those tips in mind, be safe and smart as we head into this beautiful time of year. Should you suffer an injury, low back or otherwise, contact our office at (716)674-1509 to schedule an evalution.
There are a lot of things you can do at home, in the office or any time you have a free moment to help prevent injury or help recover from an existing injury. Here are a few tips:
- Be sure to take a break from whatever you are doing after one hour. Take a brisk walk to increase your heart rate and re-inspire your vigor.
- Take a moment to take a deep breath and close your eyes whenever your stress level appears to be too much. This helps to re-set your mind frame and mental sharpness for a more productive day.
- If you have a very physical job, take a moment to step away and stretch out the muscles being overworked. For example, if you do a lot of typing throughout your day, stand up reach your arms over your head and then bring them back down. After that, extend your arms straight out in front of you, and bend your wrists up and down. Be sure to hold the stretch for at least 10 seconds.