Every year around this time, the same pattern starts to play out. As the weather warms, people head outside after months of sitting more and moving less, and within a week or two, the Parkview Chiropractic Clinic phone starts ringing. Backs are sore, muscles are strained, and people are left wondering how a little yard work turned into so much pain.
It makes sense once you understand what’s going on.
Yard Work Is a Workout (Your Body Knows It Even If You Don’t)
Gardening, mowing the lawn, digging in the dirt—these are physical activities. They require bending, lifting, twisting, and sustained effort from muscles that have been largely inactive since October. If you wouldn’t jump straight into a heavy gym session after four months off, you shouldn’t jump straight into three hours of spring cleanup either. The body needs time to adapt.
“Every spring, I have patients come in who are genuinely surprised that gardening hurt them. The truth is, your body hasn’t moved like that in months. Give it the warm-up and the respect it deserves, and it will serve you well all season long,” says Oakdale chiropractor Dr. William Kriva.
Warm Up Before You Head Outside
This is the number one thing you can do to protect yourself. If you’re a patient at our office, you’ve already been shown spine-specific exercises designed to warm up and loosen the structures that matter most. Use them. Five to ten minutes of movement before you grab the shovel or the pruning shears can make the difference between a productive afternoon and a week of ice packs.
(And yes, this applies even if you’re “just doing a little weeding.” There’s no such thing as a small movement when your body isn’t prepared for it.)
Use Common Sense With Heavy Loads
Know When to Stop
Your body will tell you when enough is enough. Listen. If something starts to ache, stop, get ice on the area right away, and give it time to recover before pushing again. As you gradually build up your outdoor activity over the coming weeks, your body will adapt, and the risk of injury drops significantly.
Set Yourself Up for a Strong, Pain-Free Season
Spring should feel energizing, not limiting. Taking a few simple steps now can help you stay active, avoid setbacks, and enjoy everything the season has to offer. If your back is already feeling the strain, it may be time to schedule an appointment and get ahead of the issue before it slows you down.