Spring is here, even if it doesn\u2019t always feel like it in the Twin Cities. Soon we\u2019ll be going for outdoor runs, planting gardens and doing some good old fashioned spring cleaning. However, if you\u2019re not careful, spring cleaning can take a heavy toll on your spine. Below, we share some tips for making sure your spine stays injury-free during and after spring cleaning.<\/p>\n\n\n\n
Here are four ways you can protect your spine when you\u2019re weeding the garden or cleaning out the gutters this spring.<\/p>\n\n\n\n
1. Stretching<\/strong> \u2013 Stretching is an important part of protecting your spine. Aside from helping get oxygenated blood to your spine, it also helps you muscles gently shift from a restful to an active state. If you don\u2019t give your body time to warm up before activity, you will be more prone to spinal muscle strains or tears. Give yourself five minutes to stretch before climbing up that ladder or getting on your hands and knees.<\/p>\n\n\n\n 2. Hydrate<\/strong> \u2013 Spring isn\u2019t all that warm, but you still lose a lot of fluid during physical activity, and since it\u2019s not as hot, you\u2019re not as likely to realize you need to replenish your fluids. If you\u2019re dehydrated, you\u2019re prone to muscle injuries, and your spine isn\u2019t getting the oxygenated blood that it needs. Bring a water bottle outside with you while you\u2019re working to make it easy to stay hydrated.<\/p>\n\n\n\n 3. Proper Posture and Techniques<\/strong> \u2013 Another reason that people suffer spine injuries is because they don\u2019t have good posture or they use poor movement techniques. When you\u2019re planting the garden or maintaining your lawn, you\u2019re probably going to be bending, twisting and lifting equipment. Be sure to bend at the knees, not at the spine. Also, if you are really working hard, be sure to take some breaks to give your spine a well needed rest. Rome wasn\u2019t built in a day, so your spring cleaning list doesn\u2019t need to be completed in a day either.<\/p>\n\n\n\n 4. Height Safety<\/strong> \u2013 If you\u2019re cleaning out the gutters or adding a fresh coat of paint to the second story window shutters, be sure to follow good height safety measures. Make sure the ladder is stabilized before climbing, or better yet, have someone below to hold it so it doesn\u2019t shift. If working from a great height, use a safety harness. Fall injuries contribute to hundreds of thousands of spine injuries each year, and these range in severity from vertebral fractures to serious spinal cord injuries. Be safe when working from heights this spring!<\/p>\n\n\n\n