Memorial Day and the unofficial start of summer is almost here, and that means many Minnesotans will soon be outside doing yard work and other physical activities. Staying active in the summer can help us cross items off our to-do list, but it can also lead to an uptick of back injuries. Below, we share some tips for helping to prevent back injuries during spring and summer projects.

Protecting Your Back This Summer

Here are some tips to keep in mind to help protect your back and prevent spine injuries during the warm summer months.

1. Bending and Twisting With Yard Work – The summer time means it’s yard work season, and that can take a physical toll on your body. Use tandem lifts when moving heavy equipment, use knee pads if you’re going to be on the ground planting the garden or pulling weeds, and don’t be afraid to break up the yard work over the course of a couple days. Overstressing your back is one of the easiest ways to injure it.

2. Ladder and Height Safety – If you need to get up on a ladder to clean the gutters, make sure the ladder is stabilized properly or you have someone to secure it. Every year we see patients who have hurt their spines because of a fall from a height, so be smart about getting up on the ladder this summer. For even greater heights, use safety harnesses.

3. Hydrate – Spinal muscle injuries and spasms are more likely to occur if you are dehydrated, so if you’re going to be working out in the sun for a while, be sure that you bring water and stay hydrated.

4. Stretch – Before diving into any projects, even if it’s just mowing the lawn or trimming the hedges, take a couple minutes to stretch. Stretching will help your spinal muscles prepare for the physical activity that lies ahead, which can help prevent sprains and strains.

5. Rest – Rome wasn’t built in a day, and you shouldn’t expect to get all of your home projects done in a day. Take your time and listen to your body. If something starts to hurt, take a break. If it continues to hurt, set up a consultation with a spine specialist.

6. Stop Small Pains – Finally, don’t try to push through pain in order to get your project done. It’s better to see a pain specialist and treat your bulging disc instead of trying to push through the pain and suffering a full blown disc herniation. Stop lesser injuries before they snowball by proactively treating them.

For more tips on how to protect your back this summer, or to talk with a pain specialist about discomfort you’re having, reach out to Dr. Cohn’s office today.