Growing without groaning: smart tips to protect against pain from yard work
KWQC News
[{'start': '0.000', 'end': '3.840', 'text': '[Music]'}, {'start': '1.120', 'end': '5.759', 'text': 'Spring yard work can be rewarding, but'}, {'start': '3.840', 'end': '7.600', 'text': 'not if your body is feeling sore and'}, {'start': '5.759', 'end': '9.200', 'text': 'uncomfortable the next day. And there'}, {'start': '7.600', 'end': '10.719', 'text': 'are ways to protect your back, your'}, {'start': '9.200', 'end': '12.639', 'text': "neck, and your shoulders. Whether you're"}, {'start': '10.719', 'end': '14.880', 'text': 'mowing the lawn, pulling weeds, or'}, {'start': '12.639', 'end': '17.600', 'text': 'planting flowers, here to help is Dr.'}, {'start': '14.880', 'end': '20.000', 'text': 'Tracy Nelson from Nelson Chiropractic.'}, {'start': '17.600', 'end': '22.320', 'text': 'Welcome back. Hi. Hi. I love this topic'}, {'start': '20.000', 'end': '24.000', 'text': 'for today. This is perfect timing.'}, {'start': '22.320', 'end': '26.080', 'text': "Perfect timing. Yes. because we've"}, {'start': '24.000', 'end': '27.840', 'text': "always been told around here like it's"}, {'start': '26.080', 'end': '30.000', 'text': 'time to start getting in the garden'}, {'start': '27.840', 'end': '32.160', 'text': "around Mother's Day, which is coming up"}, {'start': '30.000', 'end': '34.800', 'text': 'here in like a week and a half. Okay, so'}, {'start': '32.160', 'end': '36.640', 'text': "let's get started. Um the the first uh"}, {'start': '34.800', 'end': '39.200', 'text': "point that you're going to tell us about"}, {'start': '36.640', 'end': '40.640', 'text': "kind of similar to exercise, it's a good"}, {'start': '39.200', 'end': '42.000', 'text': 'idea to warm up before you get out'}, {'start': '40.640', 'end': '44.640', 'text': "there. Yeah, you don't want to jump out"}, {'start': '42.000', 'end': '47.680', 'text': 'of bed, run outside, and start doing'}, {'start': '44.640', 'end': '50.160', 'text': 'things. Just kind of just get warm, get'}, {'start': '47.680', 'end': '52.760', 'text': 'loose, you know, organize yourself a'}, {'start': '50.160', 'end': '55.680', 'text': 'little bit, move around some. Yeah.'}, {'start': '52.760', 'end': '58.000', 'text': 'um stretch a little bit and just kind of'}, {'start': '55.680', 'end': '59.680', 'text': 'plan out, you know, your attack of the'}, {'start': '58.000', 'end': '61.760', 'text': 'whole, you know, yard and what you have'}, {'start': '59.680', 'end': '64.000', 'text': 'to do. And you really just want to jump'}, {'start': '61.760', 'end': '66.880', 'text': "around and do different things and don't"}, {'start': '64.000', 'end': '68.799', 'text': 'do one thing for two hours and then can'}, {'start': '66.880', 'end': '70.720', 'text': 'go to the next. All right. So, uh treat'}, {'start': '68.799', 'end': '72.640', 'text': "it like you're doing some exercise. Um"}, {'start': '70.720', 'end': '75.360', 'text': 'do some shoulder rolls and some neck'}, {'start': '72.640', 'end': '77.200', 'text': 'circles. And I like your idea about just'}, {'start': '75.360', 'end': '78.400', 'text': 'walking around the yard first and kind'}, {'start': '77.200', 'end': '80.080', 'text': 'of getting the blood flowing a little'}, {'start': '78.400', 'end': '81.520', 'text': "bit. It's also just a good idea for yard"}, {'start': '80.080', 'end': '84.080', 'text': 'work in general because you get the lay'}, {'start': '81.520', 'end': '85.360', 'text': 'of the land um literally and you know'}, {'start': '84.080', 'end': '88.320', 'text': "what you're going to be you know working"}, {'start': '85.360', 'end': '90.320', 'text': 'on out there. Um using the right tools'}, {'start': '88.320', 'end': '91.360', 'text': 'is another one. Um which is not'}, {'start': '90.320', 'end': '92.799', 'text': 'something that I really would have'}, {'start': '91.360', 'end': '94.720', 'text': 'thought of but this makes a big'}, {'start': '92.799', 'end': '96.799', 'text': 'difference. Yeah. A lot of times if your'}, {'start': '94.720', 'end': '99.040', 'text': 'tools are not sharp, right, hedge'}, {'start': '96.799', 'end': '100.479', 'text': 'clippers, I see a lot of injuries with'}, {'start': '99.040', 'end': '102.880', 'text': "those every year because they're either"}, {'start': '100.479', 'end': '104.240', 'text': 'not sharp, but then they just are lazy'}, {'start': '102.880', 'end': '106.000', 'text': 'and they might be on a ladder or'}, {'start': '104.240', 'end': '108.720', 'text': "something and they'll just reach further"}, {'start': '106.000', 'end': '110.560', 'text': 'than they should and it really strains'}, {'start': '108.720', 'end': '112.560', 'text': 'your upper back, your low back, your'}, {'start': '110.560', 'end': '114.960', 'text': 'shoulders, your wrists. So just kind of'}, {'start': '112.560', 'end': '117.439', 'text': 'keeping everything like right here, move'}, {'start': '114.960', 'end': '119.200', 'text': 'your body and do those things instead'}, {'start': '117.439', 'end': '120.799', 'text': 'of, you know, reaching and leaning.'}, {'start': '119.200', 'end': '122.240', 'text': "Yeah, that's a, you know, that's a good"}, {'start': '120.799', 'end': '124.240', 'text': 'point. And also when you think of your'}, {'start': '122.240', 'end': '126.399', 'text': 'yard, like for example, I have planter'}, {'start': '124.240', 'end': '128.399', 'text': "boxes under my windows, but they're very"}, {'start': '126.399', 'end': '130.319', 'text': 'high. Like I I will I do need like a'}, {'start': '128.399', 'end': '132.160', 'text': 'ladder or something to to get to them.'}, {'start': '130.319', 'end': '134.160', 'text': "So like when you're purchasing tools for"}, {'start': '132.160', 'end': '136.080', 'text': 'yard work, like keep that in mind. Like'}, {'start': '134.160', 'end': '138.319', 'text': 'you know, you need a longer tool if you'}, {'start': '136.080', 'end': '141.200', 'text': 'you know and all of that. Um what about'}, {'start': '138.319', 'end': '142.720', 'text': 'you also suggest like knee pads. Yeah. I'}, {'start': '141.200', 'end': '144.319', 'text': "mean if you're going to be doing some"}, {'start': '142.720', 'end': '145.840', 'text': "intricate work, right, and you're going"}, {'start': '144.319', 'end': '147.680', 'text': 'to be down on the ground, you can get'}, {'start': '145.840', 'end': '149.040', 'text': 'inflammation in your knees and you know,'}, {'start': '147.680', 'end': '151.200', 'text': "tendonitis. So if you're going to be"}, {'start': '149.040', 'end': '152.480', 'text': 'like, you know, crawling around and'}, {'start': '151.200', 'end': '153.680', 'text': 'things like that, like preventing injury'}, {'start': '152.480', 'end': '155.599', 'text': 'because there could be rocks, there'}, {'start': '153.680', 'end': '157.599', 'text': 'could be, you know, little pieces of who'}, {'start': '155.599', 'end': '160.160', 'text': 'knows what there that could hurt your'}, {'start': '157.599', 'end': '161.599', 'text': 'knees. So just wearing the right outfit'}, {'start': '160.160', 'end': '164.480', 'text': 'and protection. Yeah. Okay. So'}, {'start': '161.599', 'end': '166.560', 'text': 'practicing smart body mechanics. Um so'}, {'start': '164.480', 'end': '168.959', 'text': 'this is I mean really where we need you.'}, {'start': '166.560', 'end': '171.440', 'text': 'Um the first one being uh lift with your'}, {'start': '168.959', 'end': '174.080', 'text': "legs, not your back. Yes. It's squatting"}, {'start': '171.440', 'end': '175.280', 'text': "down. Stick your booty out. Like that's"}, {'start': '174.080', 'end': '178.080', 'text': "how we lift things. And it doesn't"}, {'start': '175.280', 'end': '179.840', 'text': "matter that it's something light. you"}, {'start': '178.080', 'end': '181.840', 'text': 'know, even a light yard bag or'}, {'start': '179.840', 'end': '183.280', 'text': 'something. If you do that all day, could'}, {'start': '181.840', 'end': '184.959', 'text': "hurt you if you're doing it wrong. Could"}, {'start': '183.280', 'end': '186.640', 'text': 'really hurt your lower back. And squat'}, {'start': '184.959', 'end': '188.800', 'text': 'and just lift up. Literally feel it as'}, {'start': '186.640', 'end': '190.959', 'text': "we're talking about it. Um, switching"}, {'start': '188.800', 'end': '192.640', 'text': 'sides frequently and avoiding twisting.'}, {'start': '190.959', 'end': '194.720', 'text': "Yeah. So, a lot of times if we're raking"}, {'start': '192.640', 'end': '196.640', 'text': 'or even sweeping or sweeping out the'}, {'start': '194.720', 'end': '198.159', 'text': 'garage, so just going like this all day,'}, {'start': '196.640', 'end': '199.599', 'text': 'even shoveling snow sometimes we do.'}, {'start': '198.159', 'end': '201.519', 'text': "You're right. But like just that same"}, {'start': '199.599', 'end': '204.000', 'text': 'motion, you have to alternate, right?'}, {'start': '201.519', 'end': '206.000', 'text': 'And just rake this way, rake this way,'}, {'start': '204.000', 'end': '208.159', 'text': 'that kind of thing. We get really really'}, {'start': '206.000', 'end': '209.760', 'text': 'torquked up when we do that. Yeah. And I'}, {'start': '208.159', 'end': '210.959', 'text': 'love that you bring it up because I'}, {'start': '209.760', 'end': '212.319', 'text': 'think a lot of people would think, "Oh'}, {'start': '210.959', 'end': '213.680', 'text': "my gosh, that's not a big deal. That's"}, {'start': '212.319', 'end': '215.200', 'text': 'not something I have to think about."'}, {'start': '213.680', 'end': '217.040', 'text': 'But obviously, I mean, you see it all'}, {'start': '215.200', 'end': '218.720', 'text': 'the time. So, we do. And keeping your'}, {'start': '217.040', 'end': '220.959', 'text': 'neck in a neutral position as well,'}, {'start': '218.720', 'end': '222.480', 'text': 'which can be very difficult. Um,'}, {'start': '220.959', 'end': '224.319', 'text': "especially if you're just like leaning"}, {'start': '222.480', 'end': '225.840', 'text': 'over and planting or something for a'}, {'start': '224.319', 'end': '227.840', 'text': 'long period of time, which kind of'}, {'start': '225.840', 'end': '230.080', 'text': 'brings us to your next point, which is'}, {'start': '227.840', 'end': '231.599', 'text': 'breaking it up. Break the work up. This'}, {'start': '230.080', 'end': '232.879', 'text': 'is going to be so hard for people,'}, {'start': '231.599', 'end': '236.080', 'text': 'right? Because you get started on'}, {'start': '232.879', 'end': '239.280', 'text': "something and you are like I'm finishing"}, {'start': '236.080', 'end': '241.599', 'text': 'this this one project. You say bounce'}, {'start': '239.280', 'end': '243.200', 'text': 'around. Yeah. So working on planting'}, {'start': '241.599', 'end': '244.879', 'text': 'things, working on trimming things up'}, {'start': '243.200', 'end': '246.879', 'text': 'high, then working down low just for a'}, {'start': '244.879', 'end': '248.720', 'text': 'little bit till your legs get tired of'}, {'start': '246.879', 'end': '250.720', 'text': 'squatting and then go to the next thing'}, {'start': '248.720', 'end': '252.720', 'text': 'and then rake something and then bag up'}, {'start': '250.720', 'end': '254.640', 'text': 'something. Like moving around is going'}, {'start': '252.720', 'end': '256.560', 'text': 'to really make a huge difference. Okay.'}, {'start': '254.640', 'end': '258.160', 'text': 'Roughly how much time would you say is'}, {'start': '256.560', 'end': '259.919', 'text': 'too much time to spend on something?'}, {'start': '258.160', 'end': '261.600', 'text': 'like when when should we be considering'}, {'start': '259.919', 'end': '263.199', 'text': 'moving on to another project for a'}, {'start': '261.600', 'end': '264.479', 'text': 'little bit? When you feel it. Okay. Like'}, {'start': '263.199', 'end': '266.800', 'text': "when you're when you start to get tired"}, {'start': '264.479', 'end': '268.880', 'text': 'and you feel like maybe your mechanics'}, {'start': '266.800', 'end': '270.800', 'text': 'are, you know, hurting you a little bit'}, {'start': '268.880', 'end': '273.280', 'text': "more. Yeah. Okay. That's a good idea. So"}, {'start': '270.800', 'end': '275.600', 'text': 'change your tasks. Um also to avoid'}, {'start': '273.280', 'end': '276.960', 'text': 'using like the same muscles over and'}, {'start': '275.600', 'end': '278.160', 'text': "over again. So if that's something that"}, {'start': '276.960', 'end': '279.360', 'text': "you're feeling, well, don't go do"}, {'start': '278.160', 'end': '281.120', 'text': "something that's just like the thing"}, {'start': '279.360', 'end': '283.360', 'text': 'that you were doing before. Um'}, {'start': '281.120', 'end': '285.120', 'text': 'stretching and cooling down after. Yeah.'}, {'start': '283.360', 'end': '286.720', 'text': "A lot of times we'll on a hot day"}, {'start': '285.120', 'end': '289.040', 'text': "especially, we'll be done, we'll take a"}, {'start': '286.720', 'end': '290.960', 'text': "shower and we'll just collapse. Yes."}, {'start': '289.040', 'end': '292.800', 'text': "Right. And then you can't move, you"}, {'start': '290.960', 'end': '294.560', 'text': 'know, and I see that often on a Monday'}, {'start': '292.800', 'end': '296.639', 'text': 'after people have been doing that. So'}, {'start': '294.560', 'end': '298.240', 'text': 'just like kind of cooling down as well'}, {'start': '296.639', 'end': '301.440', 'text': 'and stretching a little bit and then'}, {'start': '298.240', 'end': '302.960', 'text': "just don't stay stationary afterwards."}, {'start': '301.440', 'end': '305.280', 'text': 'You kind of get up and start to stretch'}, {'start': '302.960', 'end': '307.120', 'text': "a little bit after and it's a lot of"}, {'start': '305.280', 'end': '308.720', 'text': 'times like the back of our legs which'}, {'start': '307.120', 'end': '311.120', 'text': 'affects low back and things like that.'}, {'start': '308.720', 'end': '313.199', 'text': 'So stretching those major muscle groups,'}, {'start': '311.120', 'end': '315.120', 'text': 'okay, a little bit after is helpful.'}, {'start': '313.199', 'end': '316.639', 'text': "Yeah, that's a good idea. Um and and"}, {'start': '315.120', 'end': '318.560', 'text': "honestly, I mean, I'm somebody who"}, {'start': '316.639', 'end': '320.240', 'text': 'forgets to stretch after I go for a run.'}, {'start': '318.560', 'end': '322.800', 'text': 'So I think we could all use the reminder'}, {'start': '320.240', 'end': '324.800', 'text': 'to do that. Um so things that we should'}, {'start': '322.800', 'end': '327.600', 'text': 'focus on when we stretch and strengthen.'}, {'start': '324.800', 'end': '329.600', 'text': 'Um so something to to build on is core,'}, {'start': '327.600', 'end': '331.280', 'text': 'which that can take some time. Yeah. So'}, {'start': '329.600', 'end': '333.520', 'text': "stabilizing your core when you're"}, {'start': '331.280', 'end': '335.039', 'text': 'lifting and just sucking your belly'}, {'start': '333.520', 'end': '336.560', 'text': "button in when you're lifting is going"}, {'start': '335.039', 'end': '338.080', 'text': "to protect that. So, I think that's the"}, {'start': '336.560', 'end': '340.000', 'text': "biggest point with that's a good way to"}, {'start': '338.080', 'end': '341.840', 'text': 'remember it. Sucking your belly button.'}, {'start': '340.000', 'end': '343.120', 'text': 'Okay. Um, building your balance,'}, {'start': '341.840', 'end': '345.120', 'text': 'stretching those shoulders and those'}, {'start': '343.120', 'end': '346.560', 'text': 'hamstrings. I think the big um takeaway'}, {'start': '345.120', 'end': '348.800', 'text': 'with that, too, is like maybe just like'}, {'start': '346.560', 'end': '350.400', 'text': 'go on a little walk or something like'}, {'start': '348.800', 'end': '352.639', 'text': 'get in the shower, but just, you know,'}, {'start': '350.400', 'end': '355.280', 'text': 'move your body a little bit at least.'}, {'start': '352.639', 'end': '357.440', 'text': 'Okay. And um the big point to take away'}, {'start': '355.280', 'end': '360.880', 'text': 'today, uh, a little soreness is going to'}, {'start': '357.440', 'end': '362.960', 'text': 'be okay. When should people like 100% be'}, {'start': '360.880', 'end': '364.880', 'text': 'giving you a call? Yeah. So, again, we'}, {'start': '362.960', 'end': '366.880', 'text': "haven't done this since like last year,"}, {'start': '364.880', 'end': '368.960', 'text': "right? So, it's just these chores that"}, {'start': '366.880', 'end': '370.880', 'text': 'only, you know, bother us once a year.'}, {'start': '368.960', 'end': '374.479', 'text': "So, um you're going to be a little bit"}, {'start': '370.880', 'end': '376.880', 'text': 'sore, but if it continues to get worse'}, {'start': '374.479', 'end': '378.400', 'text': 'or not improve, right, like we know what'}, {'start': '376.880', 'end': '379.840', 'text': 'soreness is and then it gets a little'}, {'start': '378.400', 'end': '381.759', 'text': 'bit better and a little bit better. But'}, {'start': '379.840', 'end': '383.280', 'text': "if it's a sharp pain and you feel like"}, {'start': '381.759', 'end': '384.960', 'text': "you're walking crooked, that's usually"}, {'start': '383.280', 'end': '386.800', 'text': "what I see is people are like, can't"}, {'start': '384.960', 'end': '388.400', 'text': "stand up straight. That's when we need"}, {'start': '386.800', 'end': '390.880', 'text': 'to check you out. Absolutely. Or if you'}, {'start': '388.400', 'end': '392.720', 'text': 'are just uncomfortable in what should be'}, {'start': '390.880', 'end': '394.720', 'text': 'a comfortable position, right? You know,'}, {'start': '392.720', 'end': '396.160', 'text': 'in bed or seated or something like that.'}, {'start': '394.720', 'end': '397.759', 'text': 'Give her a call. Okay. Well, if you do'}, {'start': '396.160', 'end': '399.600', 'text': 'need to contact Nelson Chiropractic'}, {'start': '397.759', 'end': '403.039', 'text': 'about your aches and pains, you can call'}, {'start': '399.600', 'end': '403.039', 'text': 'them at the number on your screen,'}, {'start': '403.319', 'end': '407.600', 'text': '563359-9541. You can also request an'}, {'start': '405.600', 'end': '409.479', 'text': 'appointment online. It is very easy.'}, {'start': '407.600', 'end': '411.840', 'text': 'Just head to nelson'}, {'start': '409.479', 'end': '413.680', 'text': 'chiropractic.com. And Dr. Tracy Nelson,'}, {'start': '411.840', 'end': '415.039', 'text': 'always good advice and tips. Thank you'}, {'start': '413.680', 'end': '418.000', 'text': 'so much for being here. Get to work,'}, {'start': '415.039', 'end': '418.000', 'text': 'everybody. Make us get to.'}]