Are you stuck with aching muscles and joints after spending a day working outdoors? We've all been there. Whether you're raking leaves, closing up your pool for the summer, pulling weeds, or planting flowers, it's important to protect your joints and muscles while you're beautifying your yard. Here, we'll explore the steps you can take to keep your musculoskeletal system safe while you're boosting your home's curb appeal.
Warm Up Properly
Raising circulation within your muscles reduces their risk of being overstretched or fraying. Light, dynamic stretching can help to loosen up your muscles and joints before you tackle yard work.
Use the Right Tools
Choosing ergonomic tools can go a long way when it comes to reducing the stress that yard work can put on your body. Long-handled rakes, shovels, and tools with padded handles can all help to reduce the burden caused by digging, planting, and bending.
Consider Your Posture
We get it—it's natural to hunch over at the shoulders while you're gardening, but doing so can put you at risk for aches, pains, and injuries. Sitting with your shoulders back and pulled down from your ears can help, as can leaning forward at the hips instead of the waist. Avoid twisting while raking, and try to keep your knees slightly bent.
Take Breaks
If you've ever worn a fitness tracker while you're gardening or doing yard work, you know that you're doing some serious work! Taking a 10-minute break every hour can help to lower the chance that you experience severe soreness. Taking breaks is important for safety as well, especially if you're working in hot weather. It can be easy to lose track of time when you're in the groove, so you may want to set a timer on your phone to remind you to step inside and cool off.
Drink Plenty of Water
You've heard it before—by the time you're thirsty, you're already mildly dehydrated. Drinking plenty of water while you're working in the yard is key for your health and safety. No matter what the temperature outside, you're moving and sweating when you're working outdoors, and your body needs to stay hydrated to keep you alert and prevent muscle cramping. Men should drink about fifteen and a half cups of water per day and women eleven and a half cups, more if pregnant, in an especially hot climate, or if recommended by a health professional.
Improve Your Core Strength
Your core supports your back, and keeping it strong can help you avoid common aches, pains, and injuries that come with yard work. Strengthening your core by any amount won’t necessarily require intense workout routines (if you want to, however, more power to you). Even taking a few minutes each day to work on your abdominal strength can give you the boost you need to stay safe while you're moving outdoors.
Call Your Chiropractor
We're here to help! If you're dealing with soreness or an injury, or it's just been a while since your last appointment with us, reach out to schedule an appointment today. We'll have you back to sprucing up your space in no time.