Spring is here and it is time to clean up the mess left behind by winter .

There is a lot of physical stuff to be done and while most people accept the fact that they will be sore, there are a few things you can do to minimize your discomfort.

1)      Warm Up: 

Don’t just go from running the remote to the rota-tiller.   Have a walk around the yard.  Start with something easy for about ten minutes, once you are limbered up start the heavy work.

Never use your back to lift, that’s begging to get hurt.  Always bend your knees to lift with ease. 

3)      Ask for help: 

If you have heavy lifting to do, get someone to help you. I can’t tell you how often I hear “I didn’t think it was that heavy.”  Famous last words.  Swallow your pride and ask someone to help you lift the heavy stuff. 

4)      Limit the amount of Rotation: 

When you are moving something don’t twist.  Move your feet to turn.  Rotation is the most damaging movement you can do.  Twisting to stack one patio stone might not be a big deal, stacking 100 is a different story. 

5)      Take a break: 

Every half hour or so take a break and stretch the muscles you have been using.  Hold each stretch for about 45 seconds.

6)      Hydrate: 

Make sure you replace your fluids.  Drink twice as much water as you think you have lost.  It will flush out your body and help prevent soreness. 

7)      Use Ice: 

If anything is sore at the end of the day put some ice on it for about twenty minutes.  Do not go sit in the hot tub it will increase the swelling and inflammation.

8)      Visit a Chiropractor: 

It is much easier to prevent back problems than to treat them.  If you are going to have a weekend of yard work, see your Chiropractor on Friday and schedule a follow up for Monday.

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