Four Ways to avoid injury while doing yard work

Four Ways to Avoid Injury While Doing Yard Work By: Barb Berggoetz Springtime gardening can be relaxing and therapeutic - all that digging, planting and working in the soil and enjoying the outdoors. But it also can be backbreaking and exhausting. "Yard work can be considered another great form of exercise," says Dr. Stephen Ritter, of Methodist Sports Medicine/The Orthopedic Specialists. "But, with any physical activity, it's important to warm up and stretch your muscles. Just as you are susceptible to back injuries when lifting weights, you also can be prone to back sprains when weeding your garden, mowing your lawn or raking leaves," he says. So, if you're an avid gardener, here are tips to keep your back healthy: Warm up before yard work: Take time to walk around outside to prepare your muscles for moving, lifting, digging or bending. Stretch back muscles by leaning forward carefully to touch your toes. For a seated back stretch, lean forward from your hips and reach for the floor and hold. A 5- to 10-minute warm-up for your back muscles will help prevent strains or soreness later. Lift heavy loads properly: Always bend your knees and use your legs to lift your body up. Instead of reaching forward to move a heavy object, walk to it and lift it straight up off the ground by bending your knees and keeping your spine upright. Avoid bending over a lot: Kneeling is always better than bending over for long periods. Try knee pads to protect your knees from dirt or soreness. If you're weeding, try sitting on a bucket to keep your body at an angle to support your back. If you're shoveling, place the tool directly in front of you, parallel to your hip bones. Don't overdo it: Avoid straining muscles by rotating tasks to avoid repetitive movements. After 15 minutes of raking, change to pruning or mowing. Space out gardening tasks over several days. Weekly Healthy Recipe Escarole With Pancetta   Yield:  4 servings Level:  Easy    Directions Cook 3 tablespoons diced pancetta in a skillet until crisp; drain on paper towels. Add 2 tablespoons olive oil and 4 smashed garlic cloves to the skillet; cook 1 minute. Add 1 head chopped escarole and cook, tossing, until wilted, about 5 minutes. Add the pancetta and season with pepper.    SERVES 4 Calories: 124 Total Fat: 10 Saturated Fat: 2 grams Protein: 4 grams Total carbohydrates: 5 grams Sugar: 0 gram Fiber: 4 grams Cholesterol: 9 milligrams Sodium: 224 milligrams Photograph by Antonis Achilleos   Dr. Jeremy Welch is a bellevue Chiropractor learn more here: http://purechiropracticcenter.com