(NC)-Every spring, we head outdoors for activities like walking, biking, canoeing and golfing. While it is wonderful to be out and about enjoying the warmer weather, it is also a time when new activities can take a toll on your back.
The Alberta College and Association of Chiropractors offers the following tips to help you get back into the spring of things.
1. Ease into it. You may have lost flexibility and muscle tone if you were sedentary during the winter months. If you’re a golfer, try nine holes of golf instead of 18. For gardeners, resist the urge to rake the entire yard in one day.
2.. Stretch before and after. Warm up and cool down your muscles with five to 10 minutes of gentle, slow stretching exercises to help prevent injuries.
3. Take a break. When working in the yard, alternate tasks and positions, and take a break every hour.
4. Lift it right. When lifting objects, keep your back straight and bend your knees. Lift with your legs and hold heavy loads close to your body.
5. The right technique. When gardening, kneel to plant and weed, and rake with one leg in front of the other. For new sports activities, start with a lesson and make sure your equipment is the correct size for you.
6. Wear protective gear. Wear a helmet when cycling, rollerblading or skateboarding and do not forget wrist, elbow and knee guards. A hat, sunscreen and breaks in the shade will help prevent overexposure to the sun’s rays.
Start with light to moderate physical activity and gradually increase the intensity. However, despite your best efforts, you may still end up stiff and sore. Studies show that the sooner you begin to move those sore muscles again, the faster your recovery will be and regular chiropractic visits can help your body’s ability to recover and heal itself.
