KEEP YOUR SPINE IN SHAPE TO TACKLE YARD WORK THIS SPRING

Be careful when engaging in spring gardening or yard activities. Before you rev up the lawnmower or reach for your rake this spring, consider the possible consequences: upper or lower-back strain, neck strain and pain in the shoulders.

The American Chiropractic Association offers the following tips to help prevent spinal problems:

[if !supportLists]· [endif]STRETCH (without bouncing)

[if !supportLists]o [endif]10 to 15 minutes spread over the course of your work

[if !supportLists]o [endif]Knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked

[if !supportLists]o [endif]Take a short walk to stimulate circulation

[if !supportLists]o [endif]When finished with the yard work, repeat the stretching exercises

[if !supportLists]o [endif]Ask Dr. Krebsbach about a stretching program that is right for you

[if !supportLists]· [endif]Avoid the heat when possible. If you're a morning person, get the work done before 10 a.m. Otherwise, start after 6 p.m.

[if !supportLists]· [endif]Stand as straight as possible, and keep your head up as you rake or mow.

[if !supportLists]· [endif]When raking, use a "scissors" stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.

[if !supportLists]· [endif]When mowing, use your whole body weight to push the mower, rather than just your arms and back.

[if !supportLists]· [endif]If your mower has a pull cord, don't twist at the waist or yank the cord.

[if !supportLists]o [endif]Instead, bend at the knees and pull in one smooth motion.

[if !supportLists]· [endif]As you pick up piles of leaves or grass bend at the knees, not the waist.

[if !supportLists]o [endif]Make the piles small to decrease the possibility of back strain.

[if !supportLists]· [endif]Try ergonomic tools, they're engineered to protect you when used properly.

[if !supportLists]· [endif]REMEMBER:

[if !supportLists]o [endif]Drink lots of water (80 – 120 oz per day)

[if !supportLists]o [endif]Wear a hat, shoes, protective glasses and gloves to avoid blisters

[if !supportLists]o [endif]If your equipment is loud, wear hearing protection

[if !supportLists]o [endif]If you have asthma or allergies, wear a mask

[if !supportLists]· [endif]Visit Dr. Krebsbach to keep your spine looking as good as your yard/garden.