Summer Yard Work

Can bring low back pain

Every season brings unique activities requiring us to perform some physical activity we may not want to do but have no choice. In the winter, shoveling snow comes to mind while spring, summer and fall may include yard clean up, mowing, and raking. All these seasonal activities are "I have to" activities of daily living, (ADLs). Let's talk about gardening, digging a hole or some other yard related shoveling activity.

First, a few facts to help us appreciate why back pain is so common.

1. When we bend over, approximately 2/3rds of our body weight is being lifted in addition to what we're lifting. So a 180 pound person lifts 120 pounds of body weight every time he/she bends over.

2. A five pound weight equals 50 pounds to our back when it is held out in front us. Consider the 10 to 20 pound weight on the end of a shovel.

3. Our legs are much stronger than our back and arms. If a person bench presses 300 pounds, they can usually leg press 500 pound, almost two times more weight. Yet, most of us use our arms, not our lets when shoveling.

4. Most of us bend over using poor technique, lifting with the arms and back rather than the legs and rapidly extend and twist the back when emptying the shovel.

5. When this faulty action is repeated many, many times and it is not something we're used to doing, we're not physically adapted or "in shape", it's no wonder we often can barely move after an hour of digging in the garden.

So what can we do? We can't change the fact most of our body's weight lies above our waist so we're stuck with that and, we're not going to lose weight in time for yielding the shovel. But we can certainly put less material on the shovel so the load on our back is less. It's important to squat down using our strong leg muscles while keeping our back as vertical/straight as possible, DO NOT BEND COVER! Try sticking out your posterior to keep an inward curve in your back; lift the load of material straight up with your legs, maintaining that arched back/posterior out position. Keep your arms/elbows straight and walk the shovel load to the dumping spot, don't try to throw the dirt by twisting your body. Take multiple breaks and switch sides so you don't "beat up" the same muscle groups repeatedly.

If you do hurt your back, using an analogy of a skin cut, avoid picking at the cut so it can heal. Use ice/rest followed by gentle stretching and modified activities, DON"T go back outside to work again. Some wise considerations include warming up before starting your gardening routine, staying "in shape" by regular exercise throughout the year, maintaining a good nutritional diet and getting enough sleep.

Amy Macumber of Kernersville has received recognition for her 38 years of volunteering and 50 years of Girl Scout membership with the presentation of the National Honor Award.