Western North Carolina was recently devastated by the impacts of Hurricane Helene. My thoughts and prayers go out to everyone who lost a loved one or their home due to the storm. Please don’t hesitate to reach out to me directly if you need help.
Hurricane Helene left Asheville and the surrounding areas of WNC with a lot of physical labor and clean-up to be completed. This has led to injuries, especially mid and lower back pain.
Using a chainsaw, handling heavy logs, shoveling mud, or hauling brush can put a lot of stress on your body. Especially when you may not be used to doing as much strenuous work as many are having to do right now. Here’s a guide with strategies to help prevent lower back pain during Hurricane Helene recovery work.
How to Prevent a Back Injury When Using a Chainsaw and Picking Up Logs after Hurricane Helene in WNC
Proper Chainsaw Stance: When using a chainsaw, how you stand and hold the saw can make a big difference. Follow these tips to keep your body safe:
Get into a stable position with your feet slightly wider than shoulders width.
Bend your knees slightly and push your hips back slightly.
Put one knee down. If you are working at a low surface, go ahead and put one knee down to allow yourself to avoid getting tired and straining your back over time.
Keep the saw close. Holding the saw close to your body helps reduce strain on your arms and back.
Use the smallest and lightest saw that you need for the job.
Lift Logs Safely: Logs can be heavy and awkward to lift. Here’s how to protect your back and joints when picking them up:
Cut into smaller pieces: Be thinking ahead. If you know you are going to have to move the pieces after, then cut the larger diameter logs into shorter lengths.
Brace with a neutral spine: Rounding your back when lifting isn’t the end of the world. But the goal is to keep the spine stabilized throughout the lift and not let it further round mid lift.
Use your legs: Hinge your hips back, angle your chest down some, and bend your knees to get into a strong position to lift from.
Hold the log close: The farther the weight is from your body, the more strain it places on your back and shoulders. Keep the log close to your body as you lift to protect these muscles.
Lift with a partner: If you aren’t sure that you can confidently lift a log, wait until you have some help to lift it.
Avoid twisting: Twisting while lifting is one of the most common causes of injury. If you need to move the log, pivot your feet instead of twisting your back.
Use Tools to Help: If you're moving large logs, consider using equipment like a log lifter or a wheelbarrow to help reduce the load on your body. Switch to a newly sharpened chain if needed so the cuts happen faster and with less work for you. Or wait for large machinery like a tractor or an ATV to help if you have access. There’s no shame in using tools to save your back and joints from unnecessary strain.
Pace Yourself: Chopping wood and using a chainsaw can be physically demanding, so it's important to take breaks when needed. Overworking tired muscles can lead to poor form, which increases the risk of injury. You should consider working for only a few hours with rest breaks as needed. Know that this is a marathon, not a sprint.
Recover: Focus on what you can control to speed up your recovery. Here are some ideas for recovery.
Take a day off between heavy workdays.
Focus on getting 7-8+ hours of good sleep.
Hydrate and eat healthy, nutritious foods.
Perform gentle movements to improve stiffness or soreness you might feel after manual labor. Some simple movements are cat cows, childs pose, or lower trunk rotations.
Final Thoughts
Using proper lifting mechanics while using a chainsaw and moving logs is crucial to preventing injury. Follow these tips to help protect your back during the recovery efforts from Hurricane Helene. We can do this, together!
If you have recently injured your back, then click here to schedule your free phone consult with me. I want to hear about what is going on, learn about you and your goals, and get you on the schedule to start feeling better quickly!
Sincerely,
Dr. Sieara Hinshaw
828-808-3704
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