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Location 1

101 Hodencamp Rd

suite 103

Thousand Oaks, CA 91360 USA

805-402-7576

Monday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Tuesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Wednesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Thursday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Friday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Saturday:

9:00 am - 5:00 pm

Sunday:

9:00 am - 5:00 pm

Prevent Back Pain While Doing Yard Work

Man mowing the lawn

10 Ways to Prevent Back Pain During Summer Yard Work

Love it or hate it, yard work can't be avoided during the summer months. Mowing, weeding, trimming, and mulching keeps your yard looking its best. But maintaining your yard isn't without its dangers. These 10 tips can help you avoid nagging back pain or injuries this summer.

Warm-Up

Keep your muscles and joints flexible by performing a few warm-up exercises before you begin working. Lunges, jumping jacks, stretches, or even a few laps around the yard get your blood flowing, relax your muscles, and improve flexibility along with range of motion.

Wear Supportive Shoes

Your feet support the weight of your entire body and help keep your bones and joints properly aligned and balanced. Wearing worn-out or unsupportive shoes while you mow or complete other yard work may increase your risk of back pain.

For safety's sake, wear closed shoes that provide adequate support for your arches. If you have flat feet or another foot issue, you may benefit from wearing orthotics in your shoes. The custom shoe inserts add arch support, keep your feet properly aligned in your shoes and absorb shock.

Flip flops and sandals aren't good choices for yard work. Even if you choose styles that offer arch support, you may be more likely to slip or fall if your lawn, deck, patio, or walkways are wet.

Don't Put Your Back Into It

Poor lifting techniques can lead to stressed or strained back muscles. Before you attempt to lift a bag of mulch or move a heavy flower pot, place your feet about 18" apart to improve stability. Bending your knees when you lift reduces stress on your back. As you pick up the object, hold it close to your body, and use the muscles in your legs, not your back, to lift.

Know Your Limitations

You may be able to lift those large paving stones by yourself, but should you? If you know you'll struggle to carry objects even a few feet, it's best to ask for help. Although you may not notice any immediate problems, soreness and pain can set in just a few hours later.

Back pain should never be ignored, as it can become a chronic condition. Twenty percent of people who experience acute (sudden) pain develop chronic back pain after 12 months, according to the National Institute of Neurological Disorders and Stroke.

Stores Bags of Topsoil and Mulch in a Dry Location

Rain-soaked bags of mulch or topsoil become much heavier and difficult to move. Keep the bags in a covered area to prevent them from becoming soaked by rain or your sprinkler system.

Let Your Equipment Handle the Heavy Work

Rearranging the potted plants on your deck, patio, or porch is much easier when you place the plants on rolling plant stands. Use a dolly, wheelbarrow, or a tractor to move heavier items.

Upgrade Your Mower

Mowing your lawn not only keeps grassy areas presentable but also qualifies as aerobic exercise. Unfortunately, pushing the mower may cause muscle tension, stiffness, or back spasms. If mowing leaves you in pain, consider switching to a self-propelled or riding mower.

Alternate Hands

Most people primarily use their dominant hands when using garden tools. Digging or raking with your right hand for hours may stress the right side of your body and cause back pain. Avoid a backache by alternating hands occasionally.

Bend and Stretch

You're more likely to suffer from muscle or joint pain if you remain in one position too long. Hunching over to weed the flower bed or stain the deck can cause aches and pains in your back and neck. Stand and stretch every 20 minutes to work out the kinks.

Visit Your Chiropractor

Regular visits to your chiropractor can help you avoid back pain. Even minor imbalances in your spine can increase your risk of pain. When your vertebrae aren't properly aligned, muscle tension may increase. Tight muscles are more likely to become injured during heavy lifting or tasks that require repetitive movements.

Spinal manipulation, massage, soft tissue mobilization, and other therapies improve spinal alignment, correct imbalances, and relieve tight muscles, reducing your risk of back pain when you work in your yard.

Does your yard look beautiful but your back hurts? Chiropractic treatment can help ease your painful symptoms.

Sources:

Occupational Safety and Health Administration: Materials Handling: Heavy Lifting

Chiropractic Economics: Understand the Relationship Between Low Back Pain and the Feet, 10/14/16

National Institute of Neurological Disorders and Stroke: Low Back Pain Fact Sheet

Spine Health: 6 Tips to Protect Your Lower Back

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Our Regular Schedule

Primary Location

Monday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Tuesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Wednesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Thursday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Friday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Saturday:

Closed

Sunday:

Closed

  • "I have been experiencing a lot of pain. After getting treatments here, I have felt a lot better. I highly recommend the treatments. This is the only alternative of surgery and has helped."
    Marie B.
  • "Sharp pain down both back of legs to me feet. All gone after 12 visits!!My wife all her general aches and pains all gone. Carpel tunnel treatment for my hands, tingling almost all gone."
    Jerry N.
  • "I love the approach here with Dr. Rosenthal. They really do promote the well being of the entire body. The services and care offered here are unparalleled. I have a much better awareness of my body and how so many factors go into maintaining a healthy body. I have and will recommend Dr. Rosenthal to anyone looking to better themselves."
    Jason B.
  • "Dr. Rosenthal has been a great help to me and my lower back pain. The thing I appreciate the most is the education I received regarding my body and its condition. They have a wonderful, clean professional and technically advanced facility. I’ve always felt like I was in very capable and knowledgeable hands with Dr. Rosenthal and his staff. I have recommended them to many people and will continue to do so."
    Jeff J.
  • "Dr. Rosenthal and his excellent staff have done a great job getting me back to 100%. The rehab program and thorough weekly visits have me feeling great. Thank you."
    Josh G.
  • "Dr. Rosenthal and his staff are awesome! I came in three weeks ago in tremendous pain. Within a week I was doing 100% better and now I am pain free. Thank you again Dr. Rosenthal"
    Keith P.
  • "It has been a pleasure having Dr. Rosenthal work with me. I work out HARD and I have Scoliosis in the spine. I also had vertigo, tingling in my arms and limited range of motion. Since coming here I have not had vertigo, no tingling and range of motion is much better. I thank and totally appreciate Dr. Rosenthal and staff for feeling good."
    Tom K.
  • "As a martial artist I work out my whole body on a regular basis. With injuries I sustained and constant stress on my body it became difficult to teach and train in the art I love. I came in to get help and after seeing my X-rays, and the way mybody was out of alignment I realized how much help I really need. Now in just three months time my body is in much better alignment, I am feeling so much better and my body is under a lot less stress."
    Alex R.
  • "I first came here after suffering really bad pain in my lower back. It hurt to stand up and even sitting down involved discomfort. I was met by Dr. Rosenthal and in a very professional yet caring way; and after an evaluation, Dr. Rosenthal suggested treatment. I am now in the third week of such a treatment and the improvement has already been immense. I have nothing but gratitude and respect towards Dr. Rosenthal and his team."
    Demi M.
  • "I first came here after a car accident. I was suffering from shoulder, neck and back pain. Dr. Rosenthal and his staff are amazing, helpful and always bring a positive vibe whenever I come in. Now my pain is almost gone and it makes me very excited that I started coming here."
    Jerica A.
  • "When I came here I was extremely stressed, my body was tight and misaligned. After the first month I had major improvements. I am continuing treatment and on a path to total transformation. I have been to many treatment centers in the past and this is by far the best experience."
    Bryan S.
  • "Great results. Wonderful great people! Will definitely recommend to other people."
    Sandra F.
  • "When I first came here I was having headaches and migraines almost daily at a debilitating level. As a student it was really hard to stay focused on schoolwork. After a month of coming here the headaches disappeared. I am sleeping better and have more energy. It completely changed my day to day life and helped to get me back to the things I enjoyed."
    Jenna M.
  • "After years of neck and upper back pain, off and on, I finally feel great. I'm very thankful to Dr .Rosenthal and crew for helping me improve the quality of life. I highly them."
    Kristen F.
  • "I came in not being able to use my right arm due to horrible pain. The treatment was fully explained to me. Everyone is so helpful and warm here. They really care about you as a person and your progress. This is a very happy and wonderful place. My arm is almost back to 100% thanks to all of you."
    Julie T.