As the weather warms and people venture out to the garden, softball diamond and backyard they run the risk of back injury. The back specialists at Utah's SpinalAid Centers of America suggest some simple ways to prevent back injuries from five common summer activities. Gardening, sports, lawn care, golfing and water sports are trademarks of summertime fun but they can also be very damaging to the back if people don't prepare before doing any atypical activities.

The best way to keep your back pain-free while gardening is to get on your hands and knees or sit on an inexpensive gardening stool while you work.

2. Sports - A pickup game of basketball or an evening on the softball diamond can be very relaxing and great exercise during the summer months but any professional player will tell you that if you accidentally hurt your back you'll end up on the bench or DL.

Be smart by exercising and stretching thoroughly before any major summer sports activity. Each injury is situational and if you exercise, stretch beforehand and stay in shape, the chance of injury will be diminished.

3. Lawn care - If the sun is shining, the grass is growing and will need to be maintained more regularly. That means you'll be out there mowing and chopping down weeds. A number of people complain each summer of injuring their backs while trying to get their lawn mowers started, dumping the bag of clippings or from long sessions using the string trimmer.

You should use the shoulder straps as directed while using weed cutting devices instead of relying on your arms and back to carry the weight of the machine. You might pay a neighborhood kid $10 to do the weed trimming or mow your lawn. Because back injury treatment can be lengthy and is sure to cost more than ten bucks it may be worth it to avoid the activity all together and pay someone else to do it.

4. Golfing - ¬ When the course comes calling it is easy to give to temptation and begin driving balls as soon as you arrive, but, it is important to remember that your shoulders, hips and back will be twisting in ways they may not be used to while you're finding that perfect swing.

Before tee time, take some "me time" to warm up and stretch your neck, back and shoulders and you'll be grateful you did when you finish 18 holes. For all summer activities it is important to warm up the tissues and muscles you'll be using before you begin.

5.¬ Water sports - Whether you're wakeboarding, water skiing, getting pulled around in an inner-tube or just sitting in a motorboat, it is easy to damage your back. When wiping out during water sports, the body can be twisted, turned and otherwise banged around in ways it is unaccustomed to and often the back is the first thing to get hurt.

To lessen the risk for back injuries on the water, ask the boat driver to slow down a little so that when you crash your body does not get as tangled. Dr. Hunter also suggests avoiding the temptation of "hot dogging" or "show boating" for that special someone if you know a stunt is beyond your capabilities. If you're riding in a boat, be sure to sit up straight and face forward so the bouncing of the boat does not contort your back.

Summer activities can be some of the most exciting and fun things you do all year, and if you heed the advice of the physicians at Utah SpinalAid Centers, you'll be more likely to get to do those activities year after year without back pain.¬  For more information on SpinalAid physicians or to discuss specific back ailments and treatments such as spinal decompression contact your local SpinalAid center at www.spinalaidutah.com.

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