Getting back into gardening, yardwork and warm weather activities like golf doesn’t have to be a pain in the back if you take a few simple precautions, say Canada’s chiropractors. Chiropractors are offering some easy tips to get back into the swing of spring without taking a toll on your back.
“When the warm weather finally arrives, people are eager to get outdoors and many of us tend to overdo it – especially on the weekends,” says Dr. Grayden Bridge, president of the Canadian Chiropractic Association. “That usually leads to a sore back and a lot of very stiff people showing up at work on Monday morning. The good news is that it’s mostly preventable. Taking a few simple steps will give your back a break and won’t slow you down. In fact, it may even improve your performance in the yard or on the green.”
The Canadian Chiropractic Association offers the following ten tips to give your back a break this spring – and all year round.
1. Take It Slow Many of us are more sedentary during the winter months and lose flexibility and muscle tone. So, take it slow when starting-up spring and summer activities.Try nine holes of golf instead of 18 the first-time out, and resist raking the entire yard in one day.
2. Stretch-Out Warm-up your muscles with five to ten minutes of gentle, slow stretching exercizes to help prevent injuries and strains on muscles and joints before heading out for the garden or sports field.
3. Take a Break When working in the yard, alternate tasks and positions, and take three brief breaks every hour. Do the same for sports activities and stretch-out frequently.
4. Lift It Right When lifting, keep your back straight and bend your knees. Lift with your legs not your back whether you’re unloading sports equipment or moving potting soil.
5. Hydrate Drink plenty of fluids before, during and after physical activity - especially during warm weather.
6. The Right Moves In the garden kneel to plant and weed. Rake with one leg in front and the other behind. Use tools that are a comfortable weight and size for you. The same goes for sports activities. Make sure your equipment is sized correctly for you and learn good technique whether it’s swinging a golf club, kicking a soccer ball or cycling. Use a cart instead of carrying a golf bag on your shoulder.
7. Wear Protective Gear Wear a helmet when cycling, rollerblading or skateboarding and don’t forget wrist, elbow and knee guards - there’s more than your back at stake. A hat, sunscreen and breaks in the shade will also help prevent overexposure to the sun’s rays and its heat.
8. Good Footwear Reduces Wear and Tear Wear comfortable supportive shoes appropriate for your activity to avoid slipping, twisting and sliding that can put your back out of gear.
9. Stretch-Out Before You Wrap-Up Before you call it a day, stretch-out your back and leg muscles to help prevent tightness and soreness.
10. Sleep on Your Back or Side Sleeping on your stomach can prompt back pain - not what you want after an active day outside. A supportive mattress will also give your back a break.
