The snow is gone, the birds are back, and your yard is staring at you with the kind of judgment only an overgrown lawn can muster. After months of hibernating inside, the urge to conquer every flower bed, leaf pile, and wayward shrub in a single Saturday is completely understandable. But every spring, Dr. Ryan Wigness sees the same story walk through the door: someone who let their ambition outpace their warm-up. Here’s how to make sure that someone isn’t you.
Your body forgot it had a yard. After a winter of minimal activity, your muscles are tighter, your joints are rustier, and your back has gotten very comfortable doing absolutely nothing strenuous. Before you grab a shovel or a rake, give yourself five to ten minutes of gentle movement — a short walk, some shoulder rolls, leg swings, and a few slow torso rotations. Yes, it feels a little silly standing in your driveway doing stretches. Your spine doesn’t care how you look.
Lift like you mean it — with your legs. Bags of mulch, overflowing wheelbarrows, stubborn root balls — spring yardwork is basically a weightlifting competition you didn’t sign up for. When lifting, bend at the hips and knees, keep the load close to your body, and for the love of all things green, do not twist while holding something heavy. That split-second shortcut is exactly how a beautiful Saturday turns into an icepack-on-the-couch Sunday.
Repetition is sneakier than you think. Raking in the same direction for an hour, kneeling to weed without moving, gripping pruning shears until your hand forgets how to open — repetitive motion is one of the most common causes of spring injuries. Every 20 to 30 minutes, switch it up. Alternate between upper-body and lower-body tasks. Stand up, shake it out, and maybe drink some water while you’re at it. Your muscles will thank you. So will your neighbors, who were getting concerned.
Pace yourself — the yard will wait. The most stubborn myth in yardwork is that everything must be done this weekend. It doesn’t. Start with shorter sessions and build up your workload gradually over a few weeks. A little soreness the next morning is your body’s way of leaving a review, and it’s not a five-star one.
Spring should be enjoyed, not endured. Take care of yourself out there, and your yard — and your back — will reward you all season long.
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