Submitted by CURTIS MASON
For The Voice
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Safe yard and garden work
Now is the time of the year that many people are getting out to the garden or to work on the yard after a long season of not doing strenuous work or heavy lifting. Here are some pointers on how to keep your back safe while still performing the work you want or need to get done.
First, keep your back straight when lifting heavy objects or pulling weeds. This can be done by trying to “stick out your bottom” and bending your knees more. When your back is straight you have less likelihood of hurting your disks, low back joints and muscles. You will work more of your power muscles when your back is straight such as your gluteus maximus and your thigh muscles instead of the
smaller muscles of your low back.
Second, wheel heavy objects as close to where they need to be placed as possible. Use a wheelbarrow, drive it up with your vehicle, or use some sort of dolly. The safest way to lift something heavy is to not lift it at all. Lifting then carrying is normally much more dangerous especially when walking on a soft uneven surface such as grass.
Third, try to be as close to the item you are working on as possible. The less you have to reach while pushing, pulling, holding or lifting the less likely you are to strain a muscle. This is true with your back as well as your shoulder. Not only does being close to your work subject protect your muscles it also tends to be much easier and should leave you a lot less sore the next day.
Finally, if you get a pain that does not go away within 4 days go see your medical practitioner. In the low back there is a lot of evidence that you will be much more likely to get better if you get treated early. This is especially true if you can pinpoint a sharp pain in your low back.
Curtis Mason is a doctor of physical therapy and the owner of the Elite Health Club and Elite Physical Therapy and Health located at 1316 Oakley Ave, Burley, ID 83318 and can be reached at 678-2155. www.MyEliteBod.com
