Yard work might seem like a low-stakes weekend chore, but beyond mulching flower beds and trimming hedges lies a real risk: back and spine injuries that can last long after the weeds are gone.

As warm weather draws Alabamians outdoors, one expert at the University of Alabama at Birmingham is encouraging people to take simple precautions to avoid turning yard work into a trip to the doctor.

Understanding the risk

Sprucing up your lawn might seem harmless, but even routine chores can put your body through physical strain.

“Yard work often involves movements and motions that people don’t always think of as dangerous,” says Jakub “Jake” Godzik, M.D., MS, associate professor in the UAB Department of Neurosurgery. "But without safety precautions, these tasks can lead to muscle strain, inflammation and even serious injuries.”

Godzik stresses the importance of taking the proper steps to reduce your risk of injury and enjoy your time outdoors pain-free.

Protection tips

Fortunately, there are several simple habits can make a big difference in protecting your back while working outside.

• Warm up before you dig in: Just like with any exercise, your muscles need to be warm before you start yard work. Try a brisk five-minute walk or gentle stretching to get your body ready.
• Lift with your legs: Remember, it’s not your back’s job to lift. Bend your knees, keep your back straight, and push through your legs to lift heavy items safely.
• Practice proper posture: Avoid hunching over or arching your back. Try to maintain a straight spine whether you’re kneeling, squatting or standing.
• Stretch and strengthen: A strong core and flexible muscles make you more resilient to strain. Adding core exercises and stretching to your weekly routine can go a long way in preventing injury.
• Listen to your body and take breaks: Don’t power through discomfort. If you feel a twinge of pain, stop and rest. Persistent or sharp pain may be a sign that something is wrong.
• Be weary of ladders: Always place ladders on level ground and avoid overreaching while climbing or working. Sudden shifts in balance or improper footing can lead to dangerous falls and serious injuries.

When to seek help

Some soreness after a long day of yard work is common, but sharp, shooting pain or prolonged discomfort could point to something more serious. If symptoms persist, worsen or interfere with daily activities, it may be time to consult a spine care specialist.

Before heading outdoors to tackle yard work, Godzik emphasizes the importance of being prepared and informed to prevent potential back and spine injuries.