How to Avoid Back Pain WHEN GARDENING
Gardening is certainly not a contact sport, but it can be surprisingly hard on the body, especially in terms of causing lower back pain. Because gardening involves a lot of bending, it can require you to sit or stand in awkward positions, which can strain your back. However, there are some things you can do to reduce stress on your back and make gardening a blissful experience. STRETCH To warm up, lay down on your back and pull your knees together to your chest. Keep your ankles together and lower both knees gently to one side, then the other. Then, move your knees back to your chest and gently move your knee toward the shoulder on the
same side. Then, move your knee toward the opposite shoulder and repeat with your other leg. Finally, stand up and do 3–6 backbends. Place your palms near the base of your spine, and bend backward. Your palms will ensure that you don’t bend back too far. AVOID PAIN To avoid back pain, try not to garden for more than 30 minutes at a time. Every five minutes or so, make sure to stand up and perform a couple of backbends. Also, try to avoid standing and bending forward at the waist. Instead, try resting both knees on a pad and supporting yourself with one hand, making sure to keep the neck at a normal position and the spine as straight as possible. If you need to do some
heavy lifting, make sure to lift with your legs, not your back! If your back pain progresses to aching, tingling, or numbness in the buttocks or legs, stop gardening immediately. REMEDIES If you’re still experiencing back pain after gardening, use a hot or cold compress for relief. If there is swelling, make sure to use a cold compress. Sometimes over-the- counter medication like ibuprofen and Tylenol can help, but don’t take more than the recommended dosage. Finally, if your pain lasts more than four weeks, visit your physical therapist for specialized treatment.
Zesty Zucchini Enchiladas Sudoku For a lighter take on enchiladas, go carb-free by swapping tortillas for zucchini!
Ingredients
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4 large zucchinis
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2 teaspoons chili powder
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1 tablespoon olive oil or ghee
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3 cups cooked, shredded chicken
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1 large onion, chopped
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2 cups shredded cheese
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2 cloves garlic, minced
• Directions 1. Heat oven to 350 F. In a large skillet, heat oil. Add onion, garlic, cumin, chili powder, and salt to taste. Stir to combine. Add chicken and 1 cup enchilada sauce. 2. Use vegetable peeler to thinly slice zucchini. Lay out three slices, slightly overlapping, and spoon chicken mixture on top. Roll the zucchini “tortilla” and place on baking sheet. Repeat until all zucchini and chicken is used. 3. Cover the enchiladas with remaining sauce and sprinkle with cheese. Bake 20 minutes, and enjoy! 2 teaspoons cumin
Adapted from delish.com.
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