Spring Into Action: How to Prevent Injury During Yard Work This Season

 Spring Into Action: How to Prevent Injury During Yard Work This Season

Ah, spring! The birds are singing, flowers are blooming, and the yard is practically calling your name. After a long winter, there’s nothing quite like getting outside and breathing new life into your lawn and garden. But before you grab that rake or start hauling mulch, let’s talk about how to protect your body from the common injuries that come with spring yard work.

At Augat Chiropractic, we see a spike in back strains, shoulder pain, and even knee issues this time of year—all from well-intentioned weekend warriors who simply did too much, too fast. Here’s how to tackle your to-do list without hurting yourself in the process.

 1. Warm Up Before You Work

Yard work may not seem like a workout, but it absolutely is. Raking, digging, lifting, bending—these are all movements that use major muscle groups. So treat it like you would any physical activity.

Try this simple warm-up:

• 5 minutes of light walking
• 10 bodyweight squats
• Arm circles and shoulder rolls
• Gentle side bends and torso twists

 2. Use Proper Body Mechanics

• Lift with your legs, not your back. Keep objects close to your body, and avoid twisting while lifting.
• Switch sides often when raking or using a shovel to avoid overusing one side of your body.
• Kneel with padding instead of bending over for extended periods. Use a knee pad or gardening bench.

 3. Pace Yourself

Don’t try to do everything in one day. Break up tasks into manageable chunks and take breaks every 30–45 minutes to stretch and hydrate. Your spine will thank you.

 4. Stay Hydrated and Energized

Dehydration and fatigue can lead to poor form and slower reaction time, increasing the risk of injury. Keep water nearby, and take a few minutes to rest and refuel.

 5. Choose the Right Tools

Ergonomic tools can reduce strain on your hands, wrists, and back. Long-handled tools help prevent too much bending, and lightweight options make lifting and carrying less taxing.

 6. Listen to Your Body

Soreness can be normal, but sharp pain is not. If something feels off, stop the activity and rest. If discomfort persists, schedule a visit with your chiropractor. Early intervention can prevent a minor tweak from becoming a major issue.

 Spring Into Health

Yard work can be incredibly satisfying—and a great way to get moving outdoors. Just remember: a little preparation goes a long way. Take care of your spine now, and you’ll enjoy a healthier, pain-free season.

Have questions about pain prevention or want to schedule a spring check-up? Give us a call—we’re here to help you feel your best, inside and out.