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Tips To Avoid Back Injuries From Spring Cleanup
Apr 10, 2020
It’s finally springtime! Besides warmer weather, for many of us, major clean up projects come with spring's arrival. It’s always a good feeling to attack these projects head-on, especially after the cooler winter months. However, it’s important that you don’t hurt your back in the process. Utilize these tips to help you tackle and accomplish your springtime clean up tasks without causing back pain!
5 Helpful Tips to Avoid Unnecessary Back Pain
- Stretch Beforehand. The muscles in your body are remarkable, especially your neck and back muscles. The amount of stress they can tolerate is mind-boggling! However, not stretching properly before using them could bring trouble. Before jumping from an inactive state right into an active state, the muscles in your body need to move gradually. All muscles need to warm up first, and your back is no different. Before you start any of your spring clean-up projects, stretch the muscles encompassing your spine, working your way down from head to toe. Begin with your neck, then move on to your shoulders, and finally your back and legs — yes, your spine is connected to all of that! Remember to stretch gently and move more slowly with each motion than you think you should.
- Use Appropriate Lifting Techniques. This cannot be stressed enough. Improperly lifting objects is a common cause of back pain as well as back injury, so it is important that you take some time beforehand to learn how to lift properly. First, bend at the knees instead of at your waist, and always keep your back straight. Lift with your legs, not your back. Hold heavier items close to your body rather than far away, and keep your back straight. Avoid twisting your back while holding a heavy item, if you need to place an object to the side always turn your entire body to the side.
- Avoid Reaching and Bending Too Much. Do your best to do as much as possible while standing upright with good posture. For instance, mop as much as you can, only bending over to get a tricky spot you missed. If a project requires you to reach higher areas, use a step stool or ladder, but do not strain to reach it. When you limit the amount of reaching and bending you do while working on your projects, you reduce the risk of straining or pulling any of the muscles in your back.
- Bring Your Friend. Most things can be more enjoyable with the company of a friend! A majority of the tasks we do during our spring cleaning projects really should be done with a partner nearby. Lifting is one example. However, what about all those tasks you do on a ladder? Having someone to spot you is much safer than going about it alone, a fall from even a few feet can do serious damage to your spine. Besides, the work goes by a lot faster when you have a friend to talk to!
- Listen to Your Body. However large or small your springtime goals are, make sure you prioritize your health is at the top of the list. It’s normal to have some soreness, especially after you’ve worked for a while. However, if you have sudden pain or sharp pain, stop immediately as this could be a sign of an acute injury. The pain responses in our bodies serve to protect us. Having routine chiropractic care will keep your body healthy and ready for whatever job you attempt this spring.
The Takeaway
With some gentle stretching beforehand and staying aware of the little details, such as lifting heavy objects with the proper form, you can enjoy your freshly cleaned house and groomed yard without any back pain!
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