The Top Risks of Springtime Back Injury

Spring is the season of renewal—and for many people, it’s also the season of strained backs. After a long winter of limited movement, you might feel ready to dive into outdoor chores, sports, or workouts. But sudden bursts of activity can quickly lead to injury.

Back injuries are especially common in the spring because your muscles may not be fully conditioned for heavy work. Yardwork, for example, often involves bending, lifting, and twisting—movements that put serious pressure on your spine if done incorrectly. Add in uneven terrain and wet ground, and the risk multiplies.

Here are some of the most common causes of springtime back injuries:

• Gardening and yard cleanup: Pulling weeds, lifting mulch, and carrying heavy planters can strain your lower back.
• Home improvement projects: Painting, pressure washing, and lifting lumber often involve awkward movements and poor posture.
• Spring sports: Jumping back into tennis, golf, or running without proper warmup can lead to muscle strain or disc injury.
• Sudden activity increases: Going from a sedentary winter to high-intensity training puts stress on unprepared muscles and joints.

To reduce your risk, warm up before any physical activity and stretch after. Lift with your legs—not your back—and take breaks when working outside for long periods. Consider using tools like kneeling pads, wheelbarrows, or long-handled gardening tools to reduce strain.

A little preparation goes a long way. Spring is a great time to get active—but taking steps to protect your back will help you stay injury-free and enjoy the season fully. If you do feel discomfort, rest and consult a professional before pushing through the pain.

Virginia Spine Specialists is an award-winning, minimally invasive spinal care practice with locations in Fredericksburg, VA and Manassas, VA. We also serve these Northern and Central Virginia locations: Haymarket, Gainesville, Culpepper, Front Royal, Spotsylvania, Stafford, Colonial Beach, Tappahannock and Lake Anna.