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Before you rev up the lawnmower or reach for your rake this autumn, consider the possible consequences: upper or lower-back strain, neck strain and pain in the shoulders.
Just as playing football or golf can injure your body, the twisting, turning, bending, and reaching of mowing and raking can also cause injury if your body is not prepared. Like an athlete, if you leap into something without warming up or knowing how to do it, the chances of injury are greater.
What Can You Do?
The American Chiropractic Association (ACA, www.acatoday.org) and Dr. Jennifer Hess offer the following tips to help prevent the needless pain yard work may cause:
- Warm up first for at least 5 minutes. Do windmills or side bends with hands above your head, march in place or take a short walk to stimulate circulation.
- Stand as straight as possible and try not to look down for long periods as you rake or mow. Take breaks.
- When raking, use a "scissored" stance: right foot forward and left foot back for a few minutes, then reverse your legs.
- Move your entire body as you rake, as if you were dancing and the rake was your partner, rather than anchoring your feet and bending at the waist to bring the leaves close.
- Bend at your hips and knees, not at your waist, as you pick up piles of leaves or grass from the grass catcher or the ground. Make piles of leaves small to decrease the possibility of back strain.
- When mowing, use your whole body weight to push the mower and keep the mower close to your body, rather than just pushing with your arms.
- If your mower has a pull cord, don't twist at the waist or yank the cord. Instead, bend at the hips and knees and pull in one smooth motion.
- When it's still warm outside avoid working during the heat of the day.
- Drink lots of water, wear a hat, shoes and protective glasses. And, to avoid blisters, wear gloves. If your equipment is loud, wear hearing protection. If you have asthma or allergies, wear a mask.
- Purchase ergonomic tools which are designed to fit your body when used properly. They also reduce awkward postures and vibration.
- If you do feel soreness or stiffness in your back, neck or arm, use ice to soothe the discomfort. If there's no improvement in two or three days, see your local doctor of chiropractic.
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