No more fall yard work pain!

Planting bulbs or raking leaves “involves repetitive bending and lifting, which can activate muscles that may not be engaged regularly,” says Alice Chen, M.D. But you don’t have to give up your hobby! Here’s how to block discomfort

- Chad Birt

Natural health solutions

Knee pain?

Bend this way

Small postural changes make a big difference in preventing knee pain. Dr. Chen recommends doing a shallow squat rather than a deep one to get closer to the ground. Bending your knees less than 90 degrees reduces the load on your joints. “This transmits the force [of your movements] to the muscles instead of the joints.”

Back pain?

Keep a neutral neck

Yard work often involves looking down with your neck bent forward. Being in this position for extended periods stresses your muscles, bones and intervertebral discs. To prevent problems, Dr. Chen recommends keeping your neck in a neutral position so it doesn’t jut forward. Positioning your head directly above your shoulders can prevent your muscles and ligaments from working too hard. Also smart: sitting on a gardening stool to stay eye level.

Hand pain?