Spring Yard Work

As the seasons change, many of us turn to yard work to prepare our outdoor spaces for spring or summer. Whether you’re trimming hedges, mowing the lawn, or planting flowers, yard work can be a great way to enjoy the fresh air and stay active. However, if you’re not careful, it can also lead to physical strain and injury.

Common Injuries from Yard Work

While yard work is beneficial for your health, it can put a lot of strain on certain muscles and joints. Common injuries include:

• Back pain from bending over for extended periods or lifting heavy objects.
• Shoulder strain from repetitive actions like raking or shoveling.
• Knee pain from kneeling on hard surfaces or standing in awkward positions for long periods.
• Wrist and elbow injuries from repetitive tasks like pushing a lawnmower.

Tips for Preventing Yard Work Strain

1. Warm Up Before You Start

Just like any physical activity, yard work requires a proper warm-up. Take 5–10 minutes to stretch your muscles, especially your back, legs, and shoulders, to prepare them for the tasks ahead.

2. Use Proper Lifting Techniques

When lifting heavy items such as bags of soil, or garden tools, remember to squat with your legs and lift with your legs—not your back. Keep the load close to your body to avoid unnecessary strain on your back and shoulders.

3. Alternate Tasks

Switch between tasks as this will help prevent overuse of one specific muscle group and reduce the risk of repetitive strain injuries.

4. Wear Supportive Footwear

Wearing proper footwear is essential when working outdoors. Choose shoes that provide good arch support and cushioning. If you’re kneeling for long periods, use a kneeling pad to reduce pressure on your knees.

5. Pace Yourself and Take Frequent Breaks

Avoid overexerting yourself. Start with light tasks and gradually work your way up to heavier tasks. If you’re working for an extended period of time, take breaks every 30 minutes to rest your muscles and help maintain your energy levels.

How Physiotherapy Can Help with Yard Work Injuries

If you’re dealing with recurring strain or pain from yard work, physiotherapy can be a helpful treatment option. Physiotherapists are trained to assess your posture, movement patterns, and muscle imbalances, and can create a personalized treatment plan to help alleviate pain, improve flexibility, and strengthen the muscles you use most during yard work.