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  • Writer's pictureLori Goodsell

Back Pain from Yard Work

Updated: May 22, 2023


dog sitting in spring garden

This is the time of year where I get the most calls of people having back pain from yard work. If you have been a relative couch potato all winter and then got outside this weekend and dug a bunch of holes, tilled the garden and raked leaves, it is probably pretty obvious why your back hurts. Allowing yourself to become deconditioned and then doing repetitive activities you haven’t done for months hurts.


If you have already tweaked yourself and are experiencing your own back pain from yard work or you wouldn’t be reading this so call our office and schedule an appointment. Also, please start icing and don’t dare put heat on it. Here is what to do if this has already happened.


To prevent future back pain from yard work, here are some tips I have learned over the years.


First, if you have a big project like a great big truck of wood chips that you want to install, commit to doing it for an hour and then taking a break. I am impatient and when I decide to do something I want it done yesterday. That personality has not served me well over the years when it comes to yard work. Allow yourself one hour, then take a break and kick your feet up, stretch a little, drink a lemonade and see how you feel before you go back to hour number two. Do this every hour. Six hours of doing repetitious activities that your body isn’t used to will hurt anyone.


Next, identify your weak spots of your body and stretch them after you do your yard work. I am not suggesting a 45 minute stretch session, but 3-4 stretches on the parts that you already know will bother you the most. Don’t have a weak link on that body of yours? We all have one! Here are a few lower back stretches you might find helpful. If you don't know your weak link, you aren’t paying enough attention to your body. Those are my people who really get hurt when they hurt themselves because they don’t pay attention to the warning signs of an oncoming injury.


As always, our Plymouth Chiropractic office is here to help. If you have questions or have hurt yourself, book online.

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