Common fall activities like yard work, hiking, lifting, carrying, bending, and reaching can often trigger pain in the back, knees, and shoulders. If you already experience pain in your back or joints, the season can leave you feeling sore.
Luckily, with a little extra caution, you can minimize your pain and enjoy everything fall has to offer. Here are some simple tips for managing your back and joint pain this fall.
Warm upBefore doing any physical activity like hiking, raking, or housework, be sure to warm up. Depending on which joints you’ll be putting strain on, you may want to stretch your arms and legs, bend your knees, and roll your shoulders back and forth. Put some movement into your joints and try to loosen them up a bit. Doing this for a few minutes before you start can save you from hours of discomfort later.
Don’t carry too muchWhether you’re carrying a basket of laundry up the stairs or a bag of leaves to the compost barrel, be careful not to carry too much weight. You may be tempted to save time by carrying everything in one trip, but think about your back and try not to overdo it. If you’re dead set on bringing home the biggest pumpkin in the whole patch, get someone to help you lift it into a wheelbarrow and wheel it to your car.
Lift properlySpeaking of lifting a heavy pumpkin, remember to protect your back by lifting with your knees. Stand close to the object you want to lift and bend your knees, keeping your back straight. Lift using your legs and arms—never with your back. Avoid jerking or twisting while you’re lifting, and keep the object close to you when you’re carrying it. Don’t bend at the waist to put it down—bend your knees, and lower the object with slow, controlled movements.
Of course, if something is just too heavy for you or you already have a sore back, it never hurts to ask someone to help you lift it!
Take regular breaksStrenuous work like raking leaves, washing the windows in your house, or reaching up to pick apples, can quickly wear you out. To combat this, stop and take a short break from time to time, or whenever you feel you need one.
Know when to stopIf your joints are telling you to stop, you might want to listen. If you feel a sharp pain in your back, it’s best to stop for the day and come back to the task later, instead of trying to power through and making your pain worse. You’ve still got a lot of fall left to enjoy, so don’t put yourself on the sidelines when the season has barely begun!
If joint pain is getting in the way of your plans for fall, you may want to consider an alternative, non-surgical treatment option. Stem Cell Therapy uses the body’s regenerative abilities to bring healing to injured or worn-down joints. Contact us today to find out if stem cell therapy can help treat your joint pain this fall.