It’s time to “Spring” into action! Spring has finally arrived which means that flowers will bloom, windows will open, and people will be more active. It’s the time of year to start spring cleaning, gardening, and playing sports. The warmer weather has a way of making people feel happier and energized. However, the uptick in physical activity can easily lead to a back injury.
The Pain of Spring Cleaning
If you are like most people, spring cleaning is on your list of upcoming weekend activities. It’s a thorough process that involves more strenuous movement than regular cleaning. Some people love it, some loathe it, but most agree it’s a necessary part of home ownership.
Many spring cleaning tasks cause you to move in out of the ordinary ways and to work muscles that you don’t usually use. This can easily lead to back pain.
Take Caution Doing The Following Chores
- Cleaning dryer vents
- Cleaning under and behind heavy objects such as furniture
- Cleaning ceiling fans and moldings
- Washing or scrubbing off scuff marks on your walls and/or doors
- Polishing floors, grouting tile work, and shampooing rugs
- Cleaning out and organizing cabinets, pantries, and garages
- Changing over and laundering seasonal clothes and window treatments
- Power washing and staining fencing, decks and furniture
- Gutter cleaning
Heavy lifting, reaching to access hard-to-reach areas, and repetitive movements are just the right combination to hurt yourself. Even the fittest people experience aches, pains, and even injuries while spring cleaning. Stretch before and after your cleaning session, wear proper shoes, and be careful with your movements. Happy Spring Cleaning!
Spring Gardening and Planting
While many people regard gardening to be a relaxing activity, it is also quite strenuous. This is especially true in the early spring when you are likely coming out of a more sedentary winter. Your body may not be in the best condition for this type of rigorous work.
Just like shoveling snow, the repetitive nature of digging, raking, and weeding can cause you pain if you are not careful. When you’re weeding, it causes you to lean over and to arch your back, causing you to have bad posture for long periods.
How to Avoid Back Problems While Gardening
- Wear proper shoes
- Sit on a gardening bench while weeding
- Bend with your knees, not at your waist, keep your back straight, and mind your posture
- Lift heavy objects such as tools, plants, stones, and garden statues properly; keeping objects close to your body
- Use caution when climbing a ladder
- Use ergonomic tools and equipment
- Take frequent breaks
- Stay hydrated
A little muscle soreness at the end of a long day of yard work can feel rewarding. Pain, and especially back pain, often hinders you from enjoying that feeling of accomplishment. Hopefully, these tips can help you avoid injury. You’ve earned that spot in the hammock and that glass of lemonade!
Getting Into Spring Sports
Spring is a great time to play outside. Golf, tennis, and softball are just a few of the favorite outdoor activities you can enjoy. As fun as they are, they are potential injury triggers. These sports are hard on the back, due to the bending and twisting. You’ve most likely not moved that way for a long while, even if you had an exercise routine over the winter months.
As athletes will tell you, it is imperative to wear the proper shoes for the particular activity. Stretching before and after will help ease aches and pains. Pay attention to your posture. Your spine position is critical for athletic performance as well as reducing your risk for a back injury.
Total Chiro Can Help Prevent Back Injuries
One of the best ways to prevent back injuries is strengthening your core muscles through regular stretching and exercise. Health.com created a list of 5 moves to strengthen your core and are specifically designed to help prevent back pain. Be sure to get your doctor’s approval before beginning an exercise routine.
Total Chiropractic Care & Wellness is also here to help. We treat all types of neck and back pain. We will evaluate your specific issue and recommend a treatment plan that works for you. If you have a back injury or have been in an accident, contact us today to schedule a consultation or give us a call at (631) 447-2299.
