If I'm being honest, yard work is one of my least favorite weekend chores. Unfortunately, every spring and summer I see an increase in patients who injured themselves doing exactly that. Whether it's pulling weeds, spreading mulch, or climbing a ladder, many of these injuries are completely preventable with a few simple changes in body mechanics.
1. Don't Bend Over to Pull Weeds
One of the biggest mistakes people make is standing with their knees straight while repeatedly bending at the waist to pull weeds. This places constant stress on your lower back and can quickly lead to muscle strains or flare-ups of existing back pain.
Instead, get into a full squat if you're able, or kneel on a foam pad or garden cushion. Change positions every few minutes rather than staying in the same posture for an extended period. Your back will thank you.
2. Lift Mulch Like You're Doing a Deadlift
Heavy bags of mulch, soil, fertilizer, or pavers can weigh 40 to 60 pounds—or more. Picking them up incorrectly is one of the fastest ways to injure your back.
This is one reason I encourage patients to learn proper deadlift mechanics in the gym. A well-performed deadlift teaches you how to safely lift objects in everyday life.
When lifting:
- Hinge at your hips.
- Keep the bag close to your body.
- Brace your core.
- Push through your legs rather than pulling with your back.
- If it's too heavy, split the load or ask for help.
Proper lifting mechanics aren't just for the gym—they're one of the most practical skills you can develop.
3. Never Reach While on a Ladder
It can be tempting to stretch just a little farther instead of climbing down and moving the ladder. Unfortunately, that's exactly how many falls happen.
Always keep your body centered between the ladder rails. If you can't comfortably reach your work area, climb down, reposition the ladder, and then continue. It only takes a minute, but it can prevent a serious injury.
Small Changes Make a Big Difference
Yard work is hard enough without spending the following week dealing with back, neck, or shoulder pain. Using better body mechanics while pulling weeds, lifting heavy materials, and working on a ladder can dramatically reduce your risk of injury.
You don't have to enjoy yard work—I certainly don't—but you can do it in a way that keeps you moving and feeling your best.
If yard work leaves you with lingering pain that doesn't improve after a few days, or if you're experiencing pain that shoots into your arm or leg, it's a good idea to have it evaluated. Early treatment can often prevent a minor injury from becoming a bigger problem.
Dr. Steve Muscari
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