By Dr. Laura Whipple DC
Los Alamos

Weekend yard maintenance and landscaping projects can easily cause injuries to the neck, arms and lower back.

I see this often in my practice during the spring, summer and fall when the seasons are shifting.

The main positions that create issues for people are: forward bending, lifting, carrying and over-reaching.

Compounding these issues are dehydration and sun exposure, which can cause muscle spasms and cramping later in the evening, during the night or the next morning.

Tips For Preventing Yardwork And Landscaping Injury:

• Use long handled tools, step stools and ladders to prevent excessive reaching.
• Use knee pads or a kneeling pad to minimize prolonged bending over.
• When possible, use a stool bench or counter to customize the height of your working surface.
• Use a brush waste container with wheels to minimize travel while carrying.
• Look for tools that allow your spine and joints to be in a neutral position when using them.
• Bend at the knees not at the waist when lifting, get help for heavy objects and tighten your abdominals before standing up with load.
• Use a shovel with D grip handles. D grips allow for two handed digging which distributes the load across both arms. Add on D grips modify what is already in the shed and are available for purchase at most hardware stores.
• Minimize the time spent with your head in an extended position or time spent doing repetitive motions with the hands. Remember to use a light grip when possible.
• Hydrate throughout the day adding electrolytes if you sweat heavily.
• Take breaks to avoid excessive muscular fatigue.

About Dr. Laura Whipple

Dr. Laura Whipple has a BSc in Neuroscience and is a Doctor of Chiropractic. She has been in practice for 20 years and recently joined Dr. Lenz and Dr. Savoia at the Los Alamos Chiropractic Center. Dr. Whipple’s practice focuses on posture and performance using a combination of soft tissue release, adjustments and exercise recommendations. She also coaches patients on self-care and body awareness so they can manage themselves in between visits. Los Alamos Chiropractic Center is in the Mary Deal Building on Trinity Drive.