The return of spring means yard work: picking up branches and sticks after storms, mulching flower beds, planting a vegetable garden and more. As you dive into these outdoor tasks, take steps to protect your back from injury so that your springtime efforts don’t leave you sidelined with pain.

People are typically less active in the cold and dark of winter, leaving them out of shape and vulnerable to injury by the time spring arrives, said Allen Bresson, PT with Aultman Therapy Services.

“The weather breaks, and we go outside to take on huge tasks,” Bresson said in a recent appearance on the Medicine Center Pharmacy Health Matters program. “We’re spreading mulch, carrying heavy planting pots, bending over repeatedly to pick up debris in the yard. When we’re not in good shape, any one of these activities can result in injuries.”

One of the most common yard work injuries is a muscle strain, which usually resolves itself in a matter of days or a couple of weeks. But people can also experience more serious injuries such as a herniated disk, or even compression fractures if they have bone-density issues such as osteoporosis.

Bresson recommends the following ways to prevent injury:

• Check with your healthcare provider before beginning any work activities if you have certain health conditions such as heart disease, cancer or osteoporosis or if you are prone to falls. Have someone else do yard work for you if needed.

• Warm up before starting to work. Stretching exercises are ideal for getting your muscles and heart ready for the task ahead.

• Use your thigh muscles when you lift. They’re among the strongest muscles in your body. Squat down, keep your back straight and use your legs to do the work.

• Use the proper equipment and make sure it’s in good repair. Even something as simple as an improperly inflated wheelbarrow wheel can make the task more difficult and tougher on your body.

• Break tasks down into smaller segments so that you’re not overworking your body by trying to do everything all at once. You don’t have to heap the shovel with dirt, for example. Just lift a smaller amount each time. And spread the work out over several hours, days or even a couple of weeks, depending on the size of the task.

• Listen to your body. If you’re having pain and your body tells you to stop, you should.

If you do experience an injury, certain warning signs mean you should see a healthcare provider. These include:

• Constant pain that doesn’t go away.

• Pain that radiates down your legs or arms.

• Numbness or tingling.

• Loss of bowel or bladder control. This is a medical emergency, and you should go to the emergency room or call 911.

While muscle strains usually resolve themselves, see a healthcare provider if the pain keeps coming back or if you regularly reinjure that same muscle.

To prevent spring injuries next year, Bresson recommends setting a goal to stay active year-round, even during the winter. Spend 15 to 20 minutes per day on simple exercises that strengthen your muscles. Find a good place to walk indoors, such as the mall or a big-box store.

To learn more about preventing back injuries and how the Aultman Back and Spine Center can help if you are injured, listen to the Health Matters program featuring Allen Bresson.

If you are experiencing back pain, call the Back and Spine Center at 330-363-BACK (2225). Our trained staff will evaluate your symptoms and refer you to the appropriate level of care.