An October 10, 2003, article from PRNewswire reports on a release from the American Chiropractic Association advising people to be cautious when engaging in fall or yard activities. The article begins, “Before you rev up the lawnmower or reach for your rake this fall, consider the possible consequences: upper or lower-back strain, neck strain, and pain in the shoulders.”
In the article, the American Chiropractic Association offered the following tips to help prevent spinal problems:
- Stretching exercises: Do stretches without bouncing for a total of 10 to 15 minutes throughout your work. Try 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 yard work, repeat the stretching exercises.
- Stand straight: Keep your head up as you rake or mow.
- Avoid heat: If it’s warm outside, aim to do the work in cooler times of the day. Morning people should complete work before 10 a.m.; otherwise, start after 6 p.m.
- Use a “scissors” stance while raking: Position your right foot forward and left foot back for a few minutes, then switch, putting your left foot forward and right foot back.
- Bend at the knees: When picking up piles of leaves or grass, avoid bending at the waist. Make the piles small to reduce the risk of back strain.
- Use your whole body weight to push the mower, rather than just your arms and back.
- For mowers with a pull cord: Avoid twisting at the waist or yanking the cord. Instead, bend at the knees and pull in a smooth motion.
- Stay hydrated and protected: Drink lots of water, wear a hat, shoes, and protective glasses. Wear gloves to prevent blisters, and use hearing protection if your equipment is loud. If you have asthma or allergies, wear a mask.
- Consider ergonomic tools: These are designed to protect you when used correctly.
- See a chiropractor for any persistent issues.
