Yard work is taxing on the body, requiring movements such as bending, lifting, pushing, and pulling. Unfortunately, all of these can cause issues like muscle strain. Luckily, you can be proactive with your pain management by mastering proper body mechanics as you perform your outdoor chores. Here are a few tips when doing yard work. 

Warming Up

Yard work can be just as intense as sports, so it deserves a proper warm-up. Warming up can help reduce the risk of injury and prevent soreness by gradually increasing the blood flow to your muscles. Dynamic exercises such as mini-squats and overhead reaches are most likely to increase blood flow by getting your heart pumping. You could also take a quick walk around the block to help with increasing blood flow to your muscles.

Bending and Lifting

From laying mulch to weeding the garden, yard work often requires considerable bending and lifting, which can strain the muscles. Prevent injury by bending at the knees and hips and keeping the back straight. Keep any heavy objects close to your body when lifting to avoid strain. If needed, break up heavy loads into smaller, more manageable segments.  

Twisting

Raking and tilling gardens tend to require slight twisting. These repetitive, uneven motions tend to distribute force unevenly, leading to strains on one side of the body. Keep your rake or other yard tools close to the body to avoid pulling over-extending muscles as you work. Aim to have them directly in front of you when possible, and continue to readjust your footing as needed.

Reaching

You may find yourself reaching overhead to prune tall shrubs or reaching in other directions as you trim foliage. Reaching too far or too often could leave you needing pain management for pulled muscles, strains, or other injuries. Instead, use tools such as ladders and extendable trimmers to minimize the amount of reaching. If you're planting or weeding in the garden, reposition yourself frequently and keep your tools nearby. When you do need to reach, take frequent breaks and try to switch sides to give your muscles a rest.  

If you’re experiencing pain after overexerting yourself, turn to Hands-On Health Massage & Physical Therapy for personalized pain relief. Since 2003, this High Point, NC, center has been providing individualized treatment plans for local patients, including a combination of massage and physical therapy services. View their massage menu online or call (336) 906-2040 to book an appointment.