Much of that activity, from building retaining walls and stacked stone shelves to planting and pruning plants, can lead to back strain.

The truth of the matter is that this back strain can be prevented by an organized plan, simple stretching, and post-work icing and rest.

Many patients will raise the question of how they suffer such horrible back pain after just 15-20 minutes of yard work or gardening. The answer is simple and started several months before the injury. Because the majority of us are not as active over the winter months, especially with the type of activity and exertion that yard work demands, we will be deconditioned when the return of planting, weeding and harvesting season.

This conditioning problem then sets us up for failure when we begin outdoor projects. One suggestion on how to approach your yard work and gardening is to approach it as if you would a race. No coach would ever suggest that an athlete sit dormant for two to three months and then enter the season without proper training. However, many of us expect those rules not to apply when it comes to several hours of gardening. This fallacy is what puts many of us on the "injured reserve list" due to back pain.

If you are hoping to avoid injury, start with a plan. Many patients will blame a cramped schedule for their lack of preparation. Make a list of what you would like to accomplish. By listing each item as well as an ideal date of completion, it will help to control the urge of a six to eight hour day of gardening. If you find that you have run out of time, hire out part of the job. This will allow you to continue to enjoy working in the yard without the added pressure of trying to finish all of your chores.

There are several things you can do to help prevent injury.

1. Make sure that you stretch your neck, back, forearms, and hands before lifting plants, landscaping stones, bags of soil or other objects.

2. Make sure your tools are in good working condition (and you use the proper tool for the job it was intended). Taking an extra few minutes to sharpen a blade or purchase the correct tool will save time now and pain later.

3. If you will be working for a long period at ground level, use a stool or kneeling pad instead of bending over at the waist. The back muscles were not intended to withstand long static periods in the same position.

4. Avoid repetitive motion - change position frequently to reduce strain on one body part. It is recommended that you change activities every 20-30 minutes to ensure proper rest to muscles.

5. Take breaks regularly - limit each work session to 50 minutes or less before taking a rest break. More importantly, if you feel a "twinge" or sharp pain, stop immediately and put a covered ice pack on your back for 15-20 minutes. If your pain is gone after a period of rest and ice, resume the activity again slowly and for shorter periods of time.

6. Finally, plan to rest and ice your back after your gardening or yard projects, regardless of your pain level. This is especially important until your muscles become more conditioned to the activities of digging, planting, and hauling dirt.

Gardening is a great pastime with wonderful rewards that you can share all year long. However, it can also be the beginning to a lower back pain episode if you do not take the proper precautions.

By developing a plan, utilizing simple stretching protocols, as well as following activity with ice and rest, your gardening experience will be enjoyable and pain-free.

For more tips on other topics, check www.DrCharlesHechtBlog.com. Enjoy your summer!