Online Exclusive: Spring pains and strains are not uncommon, but there are steps you can take to avoid them.
Spring has finally arrived in Edmonton. The snow is gone, the sun is out and everyone’s itching to clean up the yard, dig the garden and finally tackle that messy garage. Myself included — the people at the waste disposal center almost know me by name now.
But every year around this time, the office fills up with people who got a bit too excited. They did too much, too soon and ended up with back, joint, muscle or nerve aches and pains.
Why? Their brains are ready for spring, but their bodies are still in hibernation with the bears.
If you’ve been less active over the winter months, diving headfirst into a full day of yard work or deep cleaning your house is a recipe for injury. Here are a few tips on how to avoid limping (or crawling) into a practitioner’s office this spring.
Tip #1: Ease into it.
If your step count has hovered around 1,000 steps a day for months, you’re not ready for a home renovation marathon. Tackle one project (or room) at a time. The garage doesn’t have to be spotless in one day, so take your time — rushing often leads to injury. Every day, people complain that they don’t have time to be hurt. So don’t hurt yourself. Start slow.
Tip #2: Use your legs, not your back.
Yes, you’ve heard it before, but people forget when they are actually doing the garden or cleaning up. There is a simple trick to help you remember: Stick some K-Tape (that stretchy athletic tape) along either side of your lower back. When you start to round your spine instead of using your legs, the stretch in the tape gives a reminder to correct your form. I recommend this all the time because it works.
Tip #3: Stretch (but actually do it, seriously)
People know they should stretch, but it doesn’t always happen in practice. Life gets busy, it happens. Just consider this your reminder. Start or end your day with a few key stretches to loosen things up. A great resource is the Canadian Chiropractic Guideline Initiative. Just Google “CCGI [back/neck/shoulder] Exercises” and click the link that has “menu” in the title. There are several videos of stretches, exercises and more to make you feel your best.
Spring is fun, but less so if you are hurt. Follow the tips above so you don’t have to put life on pause. But if pain does manage to creep in, or if you are struggling with it now, remember that chiropractors, physiotherapists, and massage therapists can help.
Dr. Joseph Tanti is a Chiropractic Orthopaedic Specialist practicing in Riverbend.
