Yard Work And Back Pain

Back Pain Prevention Page 4

If you can carry out your normal activities, like going to work, walking your dog, or shopping and cooking as best you can, but try not to overdo things. Pace yourself and you will be able to do much more through out the day.

A massage chair may help your relax but first consult you doctor.

Strengthening you back muscles (and core) and keeping fit is important. Walking is usually helpful - start slowly on flat ground, building up to longer walks and gentle slopes. Also proper foot wear is also important when walking or running. Swimming is excellent exercise but use back-crawl instead of breast stroke which can strain your neck and add to your injury. When your back pain has settled, using an exercise bike is a good way of getting fit. Keep the saddle high (to keep the natural curves in your spine), start gradually and build up.

If you smoke, STOP!!! Smoking affects the blood supply to your back, reducing the nutrients getting to your muscles and disks.

Heavy To Moderate Lifting Of Objects

Wherever possible, avoid lifting and carrying heavy objects as these can cause back pain if your back in not in shape to handle the load. If you do have to lift something, bend your knees not your back. Keep your feet wide apart to help you feel stable. In this way, you are using your strong leg muscles and not straining your back. Carry the object against your body. Bend at the knees and not you back keeping a straight back, to put the object down.

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