It’s Spring! Protect Your Back During Outdoor Projects
- Dr. Rachel Sharp, D.C.
- Apr 1, 2014
- 2 min read
Spring is finally here, which means it’s time to get back to gardening, landscaping, and yard work. But before you dive into these long-awaited projects, it’s important to remember that outdoor labor can be surprisingly hard on your body—especially your back. Without the right preparation and posture, the excitement of spring can quickly turn into days of soreness or even injury.
Tips to Prevent Back Strain This Spring
Stretch First: Warm up with gentle stretches before you start digging, lifting, or mowing. This helps prepare your muscles and reduce injury risk, especially if they’ve been “on vacation” all winter.
Use Raised Beds: If gardening is a smaller hobby, raised beds can reduce the amount of bending required, sparing your back from unnecessary stress.
Stay Hydrated and Take Breaks: Dehydrated muscles are more prone to cramping and injury. Regular breaks keep fatigue from setting in.
Lift the Right Way: Protect your back by bending at your knees, not at your waist. Consider sitting on a low stool or bucket instead of hunching forward.
Listen to Your Body: Pain is a signal that your body has had enough. Ignoring it can make recovery longer and harder.
Cold Over Heat: If soreness sets in, use a cold pack for 15–20 minutes at a time. Many people mistakenly reach for heat, which can actually worsen stiffness later.
The Bottom Line
Spring cleanup and gardening should be enjoyable—not painful. Protecting your back with these simple strategies will help you get the most out of the season. And if you do encounter an injury, don’t wait—early chiropractic care can reduce recovery time and keep you moving.
Don’t let back pain keep you from enjoying the outdoors this spring. Schedule a chiropractic checkup today to make sure your spine is ready for the season.
References
Marras WS, Lavender SA, Leurgans SE, et al. Biomechanical risk factors for occupationally related low back disorders. Ergonomics. 1995;38(2):377–410. https://doi.org/10.1080/00140139508925111
Shiri R, Falah-Hassani K. Does leisure time physical activity protect against low back pain? Systematic review and meta-analysis of 36 prospective cohort studies. Br J Sports Med. 2017;51(19):1410–1418. https://doi.org/10.1136/bjsports-2016-097352
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