Don’t April Fools Your Spine!
You know that feeling when you finally open the windows, let fresh air in, and start clearing out the clutter that’s been building up all winter?
Closets get organized, garages get cleaned, and everything starts to feel lighter… but there’s one thing most people forget to “spring clean”... their posture.
Think about the last few months. More time on the couch, more scrolling on your phone, more sitting at a desk or kitchen table, shoulders rounded forward, head drifting down. It happens slowly, and before you know it, your body just adapts to that position.
Then spring hits, you start moving more, getting outside, doing projects… and suddenly your neck feels tight, your shoulders ache, and your lower back starts talking to you again.
That’s not a coincidence - it’s your body asking for a reset.
The good news is, just like cleaning your home, small, consistent changes can make a big difference.
Protect your spine while working outside:
Hinge, don’t bend:
This is the big one - and where most injuries happen.
Instead of rounding your back to reach the ground, think:
Push your hips back like you’re closing a car door with your glutes
Keep your chest tall (not collapsing forward)
A slight bend in the knees is okay
You should feel this more in your hips and hamstrings, not your lower back
If your back is doing all the work, you’re bending. If your hips are doing the work, you’re hinging.
Switch sides often:
Raking, shoveling, or carrying on one side only = uneven stress on your spine.
Switch every few minutes to keep things balanced.
Post-yard reset (this is key):
After you’re done, don’t just sit down - reset your spine while it’s still warm.
Side-to-side rock:
Lie on your back, bring your knees to your chest, and gently rock side to side for 45-60 seconds.
Front-to-back spinal rock:
Stay in that same position and gently rock forward and back (like a small rocking motion) to massage and reset the spine.
Prone press-up (cobra):
Lie on your stomach, hands under your shoulders, and gently press your chest up while your hips stay down.
Do 8-10 slow reps - this helps counteract all the forward bending you just did.
Yard work doesn’t have to equal back pain - it just needs a little more intention.
If you’re sore, that’s not failure… that’s feedback.
And if you’re still feeling it after a few days, or something just doesn’t feel right, it’s a great time to get checked out. We’ve been seeing a lot of spring yard work injuries lately, and catching things early makes all the difference.
Let’s keep you moving well all season
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