Spring 2003 Edition       

Yard Work Can Really Hurt Your Back   By Linda Rosen, Certified Medical Exercise Specialist    As I sit here writing this article the snow is melting on the lawns in Fair Lawn. I actually see grass. Remember that green stuff that we haven’t seen in so long? But, I also see leaves under the shrubs and in my flower beds and that means raking. Yes, it is almost time to get outside and clean up our yards, to get the flower beds ready for planting. Before you pick up that rake I want to give you some suggestions for protecting your back while you are working in your yard. Raking: Stand up straight while you rake the leaves. Place your upper hand under the handle and stay close to the area you are working. Avoid reaching far in front of you and do not bend from your waist and/or twist. The disks in your spine do not like that! Keep your spine stable by pulling in your abdominals while you use arm movements to do the raking. Shoveling dirt: Place one foot in front of the other and push the shovel into the soil from the end of the handle. Shift your weight back and forth using as much of your body weight as possible to help push the spade into the earth. Make sure your knees are slightly bent. Again, do not bend from your waist and/or twist. Planting and Weeding: Squatting or kneeling is better than bending forward from your waist. That is the movement we want to avoid always! But, be careful of your knees. You can buy kneeling pads with handles or knee pads for gardening at garden centers and hardware stores. There is also a stool to sit on with wheels so you can roll around your garden rather than constantly getting up and down. Use long handled tools for planting and weeding to avoid bending your back. Mowing: Again, do not bend from your waist.  Avoid reaching and letting the mower get too far in front of you. Keep up with it. Maintain an upright stance with your abdominals pulled in gently and your shoulders relaxed. When you finish your yard work take the time to stretch your muscles. They’ve worked hard. Enjoy the feeling of the earth under your feet and in your hands. Smell the fresh air. And plant flowers to keep Fair Lawn pretty. Happy spring! Send your fitness questions to: lrosenlaci@att.net See Linda Rosen's Previous Columns Exercise Equipment  (February 2003) Great Places To Walk  (December 2002) On The Tennis Court - Part 2 (October 2002) On The Tennis Court - Part 1 (August 2002) Core Exercises (June 2002) Keep Your Belly In  (April 2002) Improving Your Posture  (February 2002)