1. Stretch. Stretching is very important before any physical activity, it warms up and releases muscles and joints. Start with your head and neck and work your way down through your spine and to your legs. If you overexert yourself without doing this you’ll be risking injuries like muscle sprains and disc issues.
2. Use proper techniques. If you’re moving bags of soil or moving heavy equipment, make sure you are practicing proper lifting techniques. Bend at your knees, not at the waist, and for heavier items, ask someone to help you move the object. A trolley can be useful. If you are twisting your back at unhealthy angles, you’re more likely to damage an area of your spine.
3. Break up the work. Rome wasn’t built in a day, so pace yourself and don’t expect to do everything in one day. Break up tasks over the course of a few days or weeks so that you’re not overworking your spine. If your back starts to hurt, take a short break, and if it continues to hurt, end your work for the day.
4. Grab a friend. Maybe you can do a trade with someone. Not only will an extra person help the work finish quicker, but it’s also helpful to have a spotter if you need to do any work on a ladder. Always make sure you have someone to hold a ladder in place so it doesn’t slip, because a fall from only a few feet can do a lot of damage to your spine.
5. Stay aware. You may notice some general discomfort in your back if you’ve been working hard for a while a nice soak in a hot bath at the end of your labours can help. If though you suffer sudden pain and feel it is an acute injury, stop what you’re doing. If you think it’s just a strain or sprain, care for the injury with rest, ice and anti-inflammatory medications. If pain doesn’t decrease over the next few days, consider heading in for a check-up with your Doctor or osteopath to get a proper examination and action plan