Prevent Back Pain When Gardening

While the local temperatures have been unseasonably high this year, spring has come early and we are now in the stages of preparing our gardens and yards for the first time this year. With the time off in the winter, your back muscles are not as conditioned as they were at the end of last year. It’s important to think about the work you’re getting ready to do, so that you do not strain your back muscles.

Below are some precautions that you can take to limit back pain due to gardening:

• Begin slowly, rather than trying to do too much in one session. Split larger gardening projects into several shorter sessions while you build your stamina.
• Think of it like other forms of physical activity, and always warm up before you begin with 10-20 repetitions of gentle exercises like standing hip circles, toe touches, back bends, and leg lifts. Again, gentle is the key!
• Pay attention to your body’s position when lifting heavy objects, such as planters and bags of fertilizer. Keep the item close to your body, and bend your knees (squat) so that you can keep your back as vertical as possible when you pick up the object, allowing you to lift with the leg muscles rather than straining the back muscles.
• Be sure to take breaks and to change your position every 15 minutes or so, especially if you are kneeling, squatting, or sitting in a bent or twisted position.
• Invest in good, long-handled gardening tools, which will help minimize the amount of back bending that you need to do.
• If back pain is a consistent problem, consider creating raised garden beds, which will also help to reduce the amount of bending that is needed.

Have you already been gardening and feeling back pain?  Do you have plans to start gardening this season and would like to have your muscles relaxed before hand?  Claim your appointment slot today!