Get in Shape to Tackle Your Yard This Fall

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. The following list of tips was generated by the American Chiropractic Association to help prevent the needless pain yard work could cause.

• Do stretching exercises, without bouncing, for a total of 10 to 15 minutes spread over the course of your work. Do 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 the yard work, repeat the stretching exercises.
• When raking, use a "scissors" stance: right foot forward and left foot back for a few minutes, then reverse.
• Bend at the knees, not the waist, as you pick up piles of leaves or grass from the grass catcher.
• When mowing, use your whole bodyweight to push the mower.
• If your mower has a pull cord, don't twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.
• Drink lots of water, wear a hat, shoes and protective glasses. And, to avoid blisters, try wearing gloves.
• If your equipment is loud, wear hearing protection, and if you have asthma or allergies, wear a mask.
• If you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there's no improvement in two or three days, see your local doctor of chiropractic.