'Weekend Warriors' Need to Watch Their Backs
by SANDRA BROWN KELLY

Now in my second week of throwing down pain pills for a bad back, I am hereafter and forever ready to quit being a “Weekend Warrior.” That was my doctor’s label for me when I showed up at his office in pain after a weekend of pulling weeds and digging in my garden.

The solution to avoiding garden back pain is so obvious; yet, many of us forget that yard work requires movements we might not do every day and that we should warm up to the outdoor chores.

“Someone who works all week at a desk, for example, can strain their back muscles doing heavy yard work on the weekend,” states the May 2005 “News In Health” publication from the National Institutes of Health. “Likewise, if the ligaments that help stabilize the low back are weak from inactivity or stiff from overuse, a sudden wrenching movement can cause a ligament sprain.”

There it is: all laid out for us.

Why do football and baseball players go to training camp? Now we know.

The spontaneous yard work, which I did not warm up, was done on a warm day that featured a brisk wind. The perfect combination for bad back results: the body heats up quickly, layered clothes are discarded in an attempt to cool and the muscles get chilled in the process.

Add to that no warm-up for digging or raking and, likely too, the wrong posture for both.

I knew better. We all know better, but here for those of you who haven’t already done in your back or even if you have, are spring-summer-fall training suggestions for yard athletes.

Training ‘Camp’ for Yard Work
Source: American Chiropractic Association (ACA):

• 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 it’s still warm outside, avoid the heat. If you’re a morning person, get the work done before 10 a.m. Otherwise, do your chores after 6 p.m.

• 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. Use a scoop or large dustpan when possible. Make the piles small to decrease the possibility of back strain.

• When mowing, use your whole bodyweight to push the mower, rather than just your arms and back. Better still, buy one that pulls itself.

• If your mower has a pull cord, don’t twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.

• Drink lots of water; wear a hat, shoes and protective glasses. And, to avoid blisters, try wearing gloves. If your equipment is loud, wear hearing protection. If you have asthma or allergies, wear a mask.

• Try ergonomic gardening tools, too. They’re engineered to protect you.

• 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 your doctor or chiropractor.

Year-round Back Health Tips
Source: National Institutes of Health

• Don’t try to lift objects too heavy for you. Lift by bending your knees, not your back; keep your back straight and your head down and in line with your back. Keep the object close to your body, and don’t twist when lifting.

• Regular, low-impact exercises like walking, swimming, or stationary bike riding about 30 minutes a day can increase muscle strength and flexibility. Yoga can also help stretch and strengthen muscles and improve posture. Always stretch before exercise or other strenuous physical activity to prevent back injury.

• Try to practice good posture. Your back supports your weight most easily when it is straight. Wear comfortable, low-heeled shoes. When standing, keep your weight balanced on both feet. Keep your shoulders back and don’t slouch.

• When sitting, try to use a chair with good lower back support. A pillow or rolled-up towel placed behind the small of your back might help. Make sure your work surfaces, like your keyboard, are at a comfortable height. If you have to sit for a long period of time, rest your feet on a low stool or a stack of books. Switch sitting positions often, and walk around the office and gently stretch your muscles every so often to relieve tension.

• Sleeping on a firm surface on your side helps your back.

• Eat a healthy diet with enough calcium, phosphorus, and vitamin D to help promote new bone growth.

• Keep extra weight off your waistline, where it can strain your lower back.

• If you smoke, quit; smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate.

Freelance writer Sandra Brown Kelly edits Prime Living Magazine

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