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As the weather warms up and spring arrives, many of us are eager to get back outside—cleaning up flower beds, mowing the lawn, trimming hedges, and tackling long-awaited home projects. While yard work can be rewarding, it can also take a toll on your body if you’re not properly prepared.

At BROC, we see a seasonal increase in orthopedic injuries this time of year—many of which are completely preventable. Before you dive into your spring to-do list, taking a few simple precautions can make all the difference in keeping you pain-free and active.

Start Slow and Pace Yourself

After a winter of reduced activity, your body may not be ready for hours of bending, lifting, and repetitive motion. Jumping in too quickly is one of the most common causes of strains and sprains. Instead of trying to tackle everything in one day, break large projects into smaller tasks and spread them out over time. Give your body a chance to adjust and recover between projects.

Warm Up Before You Work

Yard work is a physical activity, and your body benefits from a proper warm-up just like it would before exercise. Spend 5–10 minutes walking, stretching, or doing light movement to increase blood flow and loosen your muscles. Pay special attention to your hamstrings, shoulders, and lower back—areas that are commonly strained during outdoor work.

Lift Smart and Protect Your Back

Whether you’re moving bags of mulch, lifting heavy pots, or hauling tools, proper lifting technique is key. Bend at your knees, keep your back straight, and hold items close to your body. Avoid twisting while carrying heavy loads, as this can put unnecessary stress on your spine. When in doubt, ask for help or use tools like wheelbarrows to reduce strain.

Avoid Repetitive Strain

Many yard tasks—like raking, digging, and pruning—require repetitive movements that can lead to overuse injuries, especially in the shoulders, elbows, and wrists. To reduce your risk, switch tasks throughout the day and take regular breaks. Using ergonomic or long-handled tools can also help minimize stress on your joints.

Watch Your Posture

It’s easy to lose track of posture when you’re focused on getting the job done. Bending or hunching over for extended periods can quickly lead to back and neck pain. Try to keep your spine neutral, hinge at your hips when bending, and use kneeling pads or supportive tools to limit strain.

Stay Hydrated and Listen to Your Body

Even in mild temperatures, outdoor work can lead to dehydration and fatigue. Drink plenty of water and take breaks when needed. If you begin to feel sore, dizzy, or overly fatigued, it’s important to stop and rest.

Don’t Ignore Pain

Soreness can be normal, but persistent pain, swelling, or limited mobility may signal a more serious issue. Addressing these symptoms early can prevent further injury and speed up recovery.

Spring is the perfect time to refresh your outdoor spaces—but don’t forget to take care of your body in the process. By preparing properly and working smart, you can enjoy yard work safely all season long.

If pain is holding you back, the team at BROC is here to help you get back to doing what you love. Start the year strong. Schedule a visit with BROC today.