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“Relieving Your Pesky Back Pain This Spring!” 9 TIPS TO AVOID ACHES & PAINS IN THE GARDEN
The following tips can help minimize or prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Be aware of how your body feels as you work in your garden. If a part of your body starts to ache, take a break, stretch that body part in the opposite direction it was in, or switch to a different gardening activity. For example, if you’ve been leaning forward for more than a fewminutes, and your back starts to ache, slowly stand up, and gently lean backwards a few times. • Makeuseofagardencartorwheelbarrow tomoveheavyplantingmaterials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Use good body mechanics when you pick something up or pull on something, such as a weed. Bend your knees, tighten your abdominals, and keep your back straight as you lift or pull things. Avoid twisting your spine or knees when moving things to the side; instead, move your feet or pivot on your toes to turn your full body as one unit. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
Author: Andrea Avruskin PT, DPT
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