May 2006
Gardening and yard work are the main cause of back and/or neck pain during the spring and summer months. The good news is that this discomfort is preventable. Gardening should be considered as another type of exercise. Warming up before digging, and using the proper techniques and tools will help promote pain-free gardening activity.
Before stretching, take a 10 minute walk to warm up your muscles. When stretching you should feel a gentle stretch - stop if you experience pain. Try not to bounce, jerk or strain while doing warm up stretches. Stretch your legs, back and arms.
The rules of lifting:
· Stand close to the load to be lifted.
· Place your feet shoulder width apart.
· Keep your back straight with your feet and body pointing in the same direction.
· Use the strength of your leg and arm muscles to slowly lift the load.
· Keep the load close to your body.
· Avoid heavy lifting immediately after bending or kneeling - stretch first.
Alternate your tasks between heavy chores such as digging and lighter, less physically demanding tasks such as planting.Do the scissors when you rake. Stand with one leg forward and one leg back when you rake. Switch legs and hands every few minutes. Pause every few minutes to rest and stretch. Raking can put significant strain on your back and arms, so take extra care with this activity.
Kneeling while gardening is recommended. Constant bending can put strain on your back, neck and leg muscles as well as joints. Use kneepads or a kneeling mat to minimize the amount of bending required and to make kneeling more comfortable.
Change positions frequently. Once you begin, make a point of changing positions every 15 minutes. Move from kneeling to standing, from digging to planting. Change hands frequently when you rake, hoe, or dig to prevent muscle strain on one side of the body. Stand as straight as possible with your head upright.
Pace yourself! A minimum of three brief breaks each hour is recommended. Take a few moments to move around, stretch your muscles, have a drink of water or simply sit and relax. Spread the work over several days- you will achieve the same great results and your back will thank you!
Use the right tools for the job. Look for ergonomically designed tools with padded handles. Use long handled tools to help you avoid bending and twisting as you work.Protect yourself - remember to wear a wide-brim hat, garden gloves and sunscreen. Wear comfortable shoes that support your feet to reduce back pain and aching muscles.
Gardening Tips:
Have the right tools for the job
Ensure you drink plenty of fluids
Alternate between light and heavy jobs
Lift correctly
Take frequent breaks
Heavy loads should be shared
Your feet should be protected with thick soled supportive shoes
Before you start, warm-up your muscles
Avoid muscle strain with correct posture
Kneel to plant and weed
Spinal check-ups can help keep your back healthy
Take Care of Your Back
Back or muscle pain that lasts longer than 48 hours is your body’s way of saying it needs help. A Chiropractic examination to detect and treat spinal problems is recommended. Chiropractic Doctors provide expert care for your back, muscles and joints, helping you enjoy life to the fullest.
