3 PAIN FREE GARDENING TIPS
3. Safety First Choose the right gardening tools to limit the stress on your body! • Limit theweightof the tool.The toolshould be sturdy but not heavy • Choosehandles thatprovideacomfortable grip size, that are soft, and easily fit into your hand • Choose a tool that is efficient at the task it is meant to perform, that utilizes leverage, and is sharp enough to cut Protect your back before, during, and after your fall gardening by following these tips: • Squat or use one knee to support yourself while gardening • Keep your spine as straight as possible • Use your hips and knees to lift • Alternate tasks such as digging, lifting, and walking, to relieve strain on your spine
Fall gardening offers the opportunity to plant fall flowers, clean out the flower beds, and vegetable garden, and to plant bulbs that bloom next spring. Fall gardening has several advantages, such as cooler temperatures and less humidity than summer months. However, you have to take steps to protect your back Warm up? Yes, you should warm up before you start gardening this fall. Your low back is the most vulnerable to injury first thing in the morning. So it is important for morning gardeners to make sure to walk or be up and moving around for at least 45 minutes before starting any bending or lifting. This, along with stretching, will keep you safer. from injury during gardening. 1. Warm Up First
Just like before and after a run or workout, you have tostretchbeforegardeningandagainafter you complete your fall gardening, each day. Failing to warm up first through stretches or a walk increases your risk of back pain or injury. 2. Dress For The Garden Gardening during the fall requires dressing for the occasion. In addition to wearing long pants and long sleeves, you have to wear supportive shoes. Make sure your shoes have a skid-resistant sole and cover the entire foot. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. Wearing flip flops or sandals potentially increases your risk of slipping, tripping, or falling, which can potentially damage your back.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
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Total Knee Replacement Workshop July 18th 5:00 to 6:00 p.m. Learn the top 3 tips you need to prepare for a knee replacement. Learn exercises and stretches to enhance your recovery. Low Back Pain and Sciatica Workshop July 31st 5:00 to 6:00 p.m. Discover how to relieve back pain naturally at this interactive workshop taught by our back and spine care experts! Best of 2018 Summer Celebration August 10th 3:00 to 7:00 p.m. Thank you for voting us the BEST physical therapy clinic in North Idaho yet again! Bring the family and join us for an evening of FREE food, education, giveaways, and one-on-one screenings with our therapists. All Events Are Free • RSVP to 208.777.4242 Limited Seating Events Filling Up Fast Pinnacle Physical Therapy 1590 E. Polston Ave. Post Falls, ID 83854
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips. Place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core
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