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Advanced Chiropractic

3150 South 6th St

Klamath Falls, OR 97603 US

(541) 273-5433

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  • Back Friendly Yard Work Tips

Back Friendly Yard Work Tips

  • Created in Newsletter Library
Woman gardening in her yard

Yard work can be both a necessary and enjoyable activity for many, whether you live in a condo with a small yard, a suburban community, or on a sprawling ranch in rural America. However, yard work can often cause the unprepared to sustain a musculoskeletal injury, especially to the lower back. Knowing how to prepare for yard work is usually appropriate for most adults in order to avoid unanticipated and unwanted problems.

Yard work typically involves repetitive bending, lifting, and twisting activities, and may include maintaining a bent-over position for several minutes at a time. All of these actions and postures may place significant biomechanical stresses on the joints, muscles, and ligaments of the lower back. This may result in injury to anatomical structures that have not been trained to support such loads. Effective yard work preparation involves core exercise training and general fitness activities such as cardiorespiratory exercise and strength training accompanied by an understanding of safe bending and lifting techniques.

Core exercises train your deep abdominal muscles, including the rectus abdominis, internal and external obliques, and the very important transversus abdominis. Regular sit-ups will train the rectus abdominis, but this is the most superficially located of your core muscles. Your oblique and, especially, your transversus abdominis provide stability and support to your lumbar spine and pelvis, helping to ensure that your bending, lifting, and twisting activities will be relatively safe and injury-free in most daily contexts.

Core exercises include many routines familiar to older fitness enthusiasts and former high-school athletes, such as squats, pushups, and jumping jacks. More recent additions to the core exercise group include the plank, hip presses, leg crossovers, and forward and backward lunges. Core exercises only require an exercise mat and possibly some lightweight dumbbells for squats and lunges. They can easily be done at home or outdoors in your backyard or neighborhood common area. The addition of upper and lower body strength training and cardiorespiratory exercise such as walking, running, swimming, and cycling will provide a complete fitness program that will enable you to fully engage in vigorous activities of daily living such as yard work, carrying heavy packages, and other household chores.

It is also always important to pay attention to optimal bending and lifting practices. Prior to performing bending, lifting, or twisting activities, you should make sure your abdominal muscles are activated by breathing in and flattening out your stomach. Next, get as close as possible to the object you’re intending to lift or otherwise manipulate, bend your knees, and bend forward at the waist, continuing to keep your abdominal muscles strong. Then, lift the object while keeping it close to your center of gravity and straighten your legs. By adhering to this sequence of maneuvers, you’ll be able to safely lift objects of reasonable weight, as well as safely engage in productive yard work and gardening.

1Caneiro JP, et al: Physiotherapists implicitly evaluate bending and lifting with a round back as dangerous. Musculoskelet Sci Pract 2018 39:107-114, 2018

J Back Musculoskelet Rehabil

2Kumar T, et al: Efficacy of core muscle strengthening exercise in chronic low back pain patients. 28(4):699-707, 2015

3Turner LW, et al: Influence of yard work and weight training on bone mineral density among older U.S. women. J Women Aging 14(3-4):139-148, 2002

  • Wellness Lifestyle Tips
    • Eat Well
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    • Treat Yourself Well
  • Wellness Essentials
    • At Home
    • Nutrition
    • What You Wear
    • At Work
    • Exercise
  • Life is Motion
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    • Get Positive
    • Relaxation Techniques
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  • Wellness Perspectives
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  • About Chiropractic Care
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    • What is Chiropractic
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  • We May Help You With
    • Improved Health
    • Back and Shoulder Pain
    • Headaches
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    • Conditions Affecting Women
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    • Repetitive Use Injuries
    • Auto Accident Injuries
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Klamath Falls Office

Monday:

8:30 am-12:00 pm

2:00 pm-5:30 pm

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  • "I've been going to Dr. Yewchuck for many years. He's always been able to get my stubborn neck and back aligned every time when other Chiropractors can't. I would trust Dr. James any time when it comes to my Chiropractic needs. He adjusted my neck 2 days after having surgery and was very careful getting me on and off the adjustment table. I now live in the Rogue Valley and anytime I'm in Klamath Falls and need an adjustment his office staff always gets me in within minutes of going to the office. Dr. James and his staff are very professional and caring about your individual needs. Can't wait to use his new equipment! I would recommend Advance Chiropractor to anyone."
    Denise Alder Walker
  • "I don't know where I'd be if it hadn't been for James and his staff.....After a fatal MVA, he was able to find the injuries that neither the ER nor our doctor could at the time. He efficiently and effectively planned a course of action that got me back on the path of recovery. He's compassionate...he has knowledgeable, professional, and friendly staff. I'm proud to know him and the gals in his office.... He can certainly help you...I have no doubts about that."
    Lynn Tanner

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