Weeding flower beds, spreading mulch, picking up sticks, prepping the garden – at this time of year, yardwork seems endless. While most people feel a little sore after tasks they haven’t done in a while, outdoor work can also cause an overuse injury or repetitive strain injury, with pain lasting for months.

Here are some helpful hints from Jessica Duke, MOT, OTR/L, of Aultman Massillon Therapy, to help you prevent injury this spring.

Stand Up

Often, you are bent forward for long periods when picking up sticks and weeding flower beds. This can result in back pain and sciatic nerve pain down your leg. It is important to stand up every five to 15 minutes and do five to 10 back extension bends.

Use It, Don’t Abuse It!

While yardwork can be good exercise, make sure that you are not overdoing it:

• When trimming bushes/hedges, power washing, painting or pulling weeds, take frequent breaks every 10-15 minutes and do some stretches. It is best to break up large tasks into several days.
• Reduce the time you spend reaching overhead and looking up when trimming trees/bushes. Use a sturdy stool or ladder to put your body in a better position.
• Switch it up. Do one task for 15-20 minutes, and then do another task for another 15-20 minutes. This will allow your muscles some time to recuperate.

Use the Correct Tool

Choose the right tool for your yardwork tasks:

• Use lightweight shovels and rakes made from plastic.
• Make sure your shovel is the appropriate length for the task.
• Use a self-propelled lawn mower.
• Purchase tools/shovels with large grip handles.
• Use a gardening bench or a kneeling pad.
• Use tools to pull weeds out rather than just using your hands.
• Wear a good pair of gardening gloves.

See your healthcare provider if you push yourself too much and are in pain. Aultman Outpatient Therapy has specially trained therapists who can help.