Weekend yard warriors, listen up: It doesn’t all have to be done in one day.

Go slow and easy.

This time of year, physicians see lots of injuries to overused muscles, said Todd Swenning, one of the chief orthopedic residents at the Kansas University School of Medicine-Wichita.

“Overuse injuries can be debilitating,” he said, predisposing you to future, more serious injuries to rotator cuffs and knees, for example.

Lower back strains are “probably by far and away the most common thing we see,” he said.

Back problems often are brought on when people don’t lift the way they should.

The leg muscles are the strongest muscles in the body.

“Always try to lift with the legs,” Swenning said.

Most overuse injuries can be treated with anti-inflammatories, such as ibuprofen or naproxen, and ice on the affected area. If you’re in debilitating pain or can’t sleep because of the pain, see your doctor.

Take breaks every two hours and alternate tasks regularly, so you don’t spend too much time on your knees or with your back bent.

If you’ve pulled weeds for 30 minutes, stop, stretch and find something else to do for a while. Sit when you can, rather than bending over.

The only way to keep from being stiff and sore is to exercise throughout the year. Even then, tasks that require lots of bending or being on your knees will cause some aches and pains.

Approach a day of yard work the same way you would a set of tennis or a round of golf, with some warm-up and stretching. Raking, spading and cleaning out the gutters are physical activities that take flexibility, strength and stamina.