The American Chiropractic Association offers the following tips to help prevent the needless pain lawn care might cause in coming months.
Published October 10, 2003
ARLINGTON, Va., – Before you rev up the mower or reach for a rake this fall, consider the possible consequences: upper or lower-back strain, neck strain and pain in the shoulders.
The American Chiropractic Association and your local doctor of chiropractic offer the following tips to help prevent the needless pain lawn care might cause in coming months.
Do stretching exercises, without bouncing, for a total of 10 to 15 minutes spread over the course of your work. Do knee-to-chest pulls, trunk rotations and side bends with hands above your head and fingers locked. Take a short walk to stimulate circulation. When finished with the yard work, repeat the stretching exercises.
Stand as straight as possible, and keep your head up as you rake or mow.
When raking, use a "scissors" stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.
Bend at the knees, not the waist, as you pick up piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.
When using a walk-behind mower, use your whole bodyweight to push the mower, rather than just your arms and back.
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.
Try ergonomic tools. They're engineered to protect you when used properly.
If you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there's no improvement in two or three days, see a doctor of chiropractic.