You spent the weekend tackling that painting project and weeding the garden – and your back and shoulders are paying the price.
Dr. Sharon Gibbs, M.D., a physiatrist with the Texas Back Institute in Plano, Texas, says you’re more likely to injure yourself when you do an activity that your body is not accustomed to.
“The best thing to do is avoid overdoing it in the first place, and build up your muscles’ endurance and strength over time,” Gibbs explains. “In addition, a muscle’s ability to do one type of activity, for example, lifting weights, doesn’t always transfer over to another activity, for example, moving furniture for several hours or painting your kitchen.”
Have a personal fitness trainer at your local gym? If you anticipate that you’ll be building a fence in a few weeks, ask the trainer for some activity-specific exercises to help build those muscles.
If it’s too late and your muscles or joints feel sore or stiff, try taking anti-inflammatories right away, recommends Gibbs. How much? “Adults can usually take 600-800 mg of ibuprofen every 6-8 hours for 2-3 days, limiting to 2,400 mg within a 24-hour period, without major side effects,” she adds.
If the injury is severe, particularly if it is swollen, use ice. No ice packs around? “Even a pack of frozen peas, placed on a towel over your sore spot for ten to fifteen minute intervals as needed, can help to keep the swelling and pain down,” Gibbs explains.
If it’s your shoulder that’s hurting, rest it and avoid activities that involve reaching overhead or behind you for several days, says Gibbs.
Got a back sprain or strain? “You may feel better with the application of heat,” says Gibbs. “In general, bed rest is not recommended for a back sprain or strain. Use the heat or ice with the addition of gentle stretching of the back muscles to decrease pain.”
Lytton Williams, M.D., co-founder of the Los Angeles Spine Surgery Institute at St. Vincent Medical Center in Los Angeles, Calif., recommends, “Stretch before starting home improvement projects to avoid potential injuries caused by excessive lifting or repetitive motion. An over-the-shoulder lumbar corset (back brace) or support can be worn intermittently to alleviate stress on your lower back.”
Did ice and Advil or Tylenol fail to help with aches and pains? “See a doctor who can help diagnose the injury. Upon your physician’s diagnosis, you may be asked to see a physical therapist who will help rehabilitate the injury, and may recommend intensive treatment and exercise to help re-strengthen the shoulder or afflicted area.,” says Williams.
— Joanne Eglash is a Scotts Valley, Calif.-based freelance writer.