Aspirus shares guidance to prevent springtime back, neck injuries

WISCONSIN – As warmer weather returns, Aspirus Health is sharing information to help Midwest residents avoid back and neck injuries when tackling spring projects.

In a release, Aspirus said activities such as cleaning up yards and preparing gardens often involve bending, lifting, and repetitive motion – movements that can lead to neck and back strains. 

“According to the National Institutes of Health, back pain affects roughly 80% of adults at some point in their lives, making prevention especially important during seasonal increases in physical activity,” Aspirus stated.

With yardwork ramping up, Aspirus said, clinicians are seeing predictable patterns of early spring injuries. Tasks like lifting heavy debris, digging into partially frozen soil or repeatedly looking up or down can place unexpected stress on the spine.

“This shift in activity level creates a natural opportunity to reinforce safe movement habits and highlight simple strengthening routines that support the neck and back,” Aspirus said.

Sean MacKenzie, MD, Physical Medicine and Rehabilitation with Aspirus Health, said these early steps can help people stay active throughout the season.

“Core strength is one of the best tools people have to protect their backs,” MacKenzie stated. “Even basic exercises, like planks or leg lifts, held for 30 to 60 seconds, can build stability and reduce the risk of strains. It doesn’t take long, but consistency matters.”

As spring chores pick up,  MacKenzie noted that many injuries occur when people push through discomfort or rush through tasks, emphasizing that pain during activity is a signal to pause, rest or adjust technique. Heat, ice, and short periods of rest can help mild strains, but symptoms such as shooting pain, weakness or difficulty walking should prompt timely medical evaluation, according to Aspirus.

“For more complex tasks, such as lifting heavy objects, working close to the ground or performing repetitive motions, simple posture adjustments can help reduce strain,” Aspirus said. “Keeping the spine aligned, lifting with the legs and working from a seated or kneeling position when tasks require bending forward can all reduce pressure on the back. Stretching the hamstrings, pelvis, lower back and neck for at least 30 seconds per stretch can also improve flexibility and reduce injury risk.”

“Strengthening and stretching the core muscles that support the spine helps reduce the load on the discs and soft tissues,”  MacKenzie added. “When those muscles are strong and flexible, people are less likely to experience sprains, strains or overuse injuries as they return to outdoor activities.”

“As residents ease into spring routines, clinicians encourage a gradual approach: listen to the body, build strength consistently and use proper posture during yardwork,” Aspirus stated. “These habits support long-term mobility and help prevent early season injuries that can interrupt outdoor plans.”

For more information about Aspirus Health or Physical Therapy, visit www.aspirus.org/therapies.