Stay Safe While Tackling Home Repairs, Yard Work, and Weekend Renovations
With warmer weather and longer weekends ahead, many people are jumping into DIY projects—from painting and landscaping to reorganizing garages and repairing fences. While it’s satisfying to take care of your own space, these tasks often involve repetitive movements, awkward postures, or lifting heavy objects—all of which can lead to overuse injuries.
Physical therapists frequently treat patients who develop back pain, shoulder strain, or wrist injuries from home improvement work. The good news? Most of these injuries are preventable with a little planning, body awareness, and proper technique.
Common DIY-Related Injuries
Overuse injuries develop when the same motions are repeated without adequate rest, stretching, or proper form. Common injuries include:
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Shoulder tendinitis from overhead painting or hammering
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Low back pain from heavy lifting or prolonged bending
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Wrist or elbow strain from gripping tools or pruning
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Neck tension from looking up or down for extended periods
These injuries can disrupt not only your projects—but also your work, workouts, and daily routine.
How to Prevent Injuries While Working on DIY Projects
1. Warm Up First
Before starting any project, do 5–10 minutes of gentle movement to warm up muscles. Arm circles, shoulder rolls, and light squats can increase blood flow and reduce injury risk.
2. Use Proper Lifting Techniques
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Bend at your knees, not your back
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Keep objects close to your body
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Avoid twisting while carrying
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Ask for help when lifting heavy or awkward items
3. Break Up Repetitive Tasks
Switch between different activities every 20–30 minutes to give muscles and joints a break. Don’t paint ceilings for an hour straight or lift mulch bags back-to-back—alternate tasks when possible.
4. Stretch During and After
Pause every hour to stretch your back, shoulders, hands, and wrists. This helps counteract tightness and improve circulation, especially if you're working overhead or on your knees.
5. Use Ergonomic Tools
Use cushioned grips, long-handled tools, or step stools to reduce strain on wrists, shoulders, and low back. The right equipment can significantly lower your injury risk.
6. Don’t Power Through Pain
Discomfort is a warning sign. If your body feels strained, stiff, or painful—stop, rest, and reassess your technique or workload.
When to See a Physical Therapist
If you’ve developed soreness, stiffness, or weakness that lingers for more than a few days—or if pain limits your ability to move—physical therapy can help.
PTs provide:
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Manual therapy for pain relief
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Personalized strength and mobility exercises
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Posture and movement training
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Injury prevention education for future tasks
DIY projects can be a fun and productive way to improve your home—but they don’t have to come at the cost of your health. With the right habits and body mechanics, you can protect your joints, avoid pain, and keep moving strong all season long.
If you’re feeling the effects of a project gone wrong, or want help building strength before your next one, contact us today to schedule an appointment with a physical therapist.