It's springtime again, and time for low back pain as well.

Over the past several years, studies have shown that yard work and gardening attribute more to low back pain than any other recreational activity.

In my clinic, the most common question this time of year is, "How can I get my gardening done when it hurts my back so much?"

Most health experts indicate, too often, that people jump too quickly into their garden and springtime yard work without taking necessary precautions, especially those who are currently dealing with some form of back pain.

However, there are several steps you can take to reduce pain or injury this time of year, and most of them require just a little common sense.

First, plan out your work in advance and begin slowly; don't endeavor to accomplish it all in one day or even a week.

Second, as with athletes, warm up before specific work

activities to keep your muscles warm and loose.

There are a few simple back stretches, which are available from many sources, including physical therapists.

This will help prepare your back for the bending, pushing and lifting that normally accompany gardening and yard work.

Injuries often occur when you try to lift and carry too much, when you're not using safe body mechanics or through prolonged bending, kneeling or stooping.

Therefore, once your gardening begins, change positions every 10 minutes.

In addition, take several breaks, walk around for a minute and perform a couple back stretches.

If you're on your knees for long periods, use a cushion and do not sit back on your heels.

When lifting, widen your stance and stay as close to the object as possible.

Bend at your knees, keeping your back as straight as you can.

Always hold objects close to your body, thereby reducing stress to your back, and always lift with your legs, never with your back.

Push objects if they are heavy and can be moved (do not pull), or get help if possible.

Lastly, remember not to twist while lifting anything heavy.

Instead, pivot with your feet.

It is also extremely helpful to have the right yard and garden equipment.

Lightweight, long-handled tools help prevent excessive bending and strain to your back, as do wand watering devices.

Also, apply a weed control and use mulch and ground cover plants when possible, as this will lessen the time spent pulling weeds.

Raised garden beds and low-maintenance plants will save wear and tear on your back over the season.

To enjoy your yard this spring, follow these few simple guidelines, and your back will thank you later.

Should any significant back pain occur, however, it is best to seek your physician for advice.

Norm Fasse is a physical therapist at The

Physical Therapy Center. Contact him at

721-5950.